Benefits Of Vriksha Sha Yoga

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17. VRIKSHASA ASANA 4569
VRIKSHA - TREE; ASANA – POSE
Instructions:

 Stand erect in attentive pose with the feet together and the arms by your sides
 Bend the right leg at the knee, raise the lower part of right leg to the right thigh and bring the sole of the right foot as high up the inside of the left thigh as possible.
 Now balancing whole body weight on the left foot, lift both arms over the head keeping the elbows unbent and joining the palms together as shown in picture. Hold the posture for a while.
 Now bring down arms and right leg. After relaxing a bit repeat steps on the other leg.

BENEFITS:

 This pose rejuvenates and stretches the legs, back and arms, and invigorates you.
 It improves focus, concentration and
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Keep breathing.
 Finally return to original position by reverse movements.
 Repeat all steps with the other side so that body stretches in balanced manner.

BENEFITS:

 It strengthens lower back, shoulders and abdominal organs.

PRECAUTIONS:

 Avoid this yoga posture if you are suffering from chronic back pain, knee pain, arthritis, headache or insomnia .
 Take special care and proceed gently with this yoga posture under supervision and guidance of trained yoga teacher.

20. PASCHIMOTTANA ASANA 4584, 4585, 4589
PASCHIM = WEST; UTTANA = STRETCHED OUT; ASANA= POSE
Steps:

 Sit down with the spreaded straight legs in front of you with straight upright torso
 Now lift both arms straight upwards , parallel to each other.
 Now bend from hip your upright straight body forward till your hand fingers touches or holds foot toe as shown in picture.
 Relax and breathe deeply for a while.
 While inhaling with the help of your arms, come back up to the sitting relaxed position.

BENEFITS:

 It strengthens and stretches shoulder, abdominal and pelvic organs.
PRECAUTIONS:

 Avoid this yoga posture if you are suffering from back pain, knee pain, arthritis, headache or insomnia

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