New Delhi, May 2: In today’s fast-paced world, yoga serves not only as a means of physical fitness but also as a foundation for mental peace. Among various yoga practices, ‘Surya Namaskar’ is recognized as a comprehensive exercise routine. Within this 12-step series, ‘Hastottanasana’ plays a crucial role that, when practiced regularly, offers numerous benefits to the body.
‘Hastottanasana’ is derived from three Sanskrit words: ‘Hasta’ meaning ‘hand’, ‘Uttana’ meaning ‘stretch’, and ‘Asana’ meaning ‘posture’. This standing yoga pose directs the flow of energy from the lower body upwards.
Hastottanasana is the second and eleventh pose in the Surya Namaskar sequence. It is performed for the second time during the series and again at the eleventh step after completing the full sequence, following Ashwa Sanchalanasana.
The Ministry of AYUSH in India has highlighted the significance of Hastottanasana. According to them, this pose enhances flexibility, improves blood circulation, and alleviates fatigue. Practicing this asana causes the body to lean backward, making the spine more flexible and providing relief from issues like lower back pain. Additionally, the stretching of abdominal muscles activates the digestive system and aids in reducing belly fat.
Performing this asana is quite simple. Start by standing straight with your feet together. Raise both hands above your head, bringing your palms together. Inhale deeply and gently lean back from your waist, tilting your neck backward as well. Hold this position for 10-20 seconds before returning to a normal stance. Beginners can repeat this 3-5 times.
Maintaining proper breath coordination is essential while practicing Hastottanasana. Inhale deeply while leaning back and exhale when returning to the starting position to maintain energy balance. However, individuals with severe back pain or dizziness should practice this under expert supervision.
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My name is Himanshu Tiwari. I am an experienced content writer with several years of expertise in the field. Currently, I contribute to Daily Kiran, creating engaging and informative content across a variety of categories including TECHNOLOGY, health, travel, education, and automobiles. My goal is to deliver accurate, insightful, and captivating information through my words to help readers stay informed and empowered.
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