- Balance on the right leg holding the right foot with the right hand.
- The left arm is raised straight up by the side.
- Look straight ahead at a fixed point.
- When balance is achieved, slowly bend forward at the hips pushing the right foot against the hand, causing it to come up behind the back, maintain balance all the time.
- Simultaneously reach forward with the left arm and try taking it horizontally.Maintain for 10 to 30 secs,with deep and even breathing.
- Repeat with the other leg.
Benefits
It tones and strengthens the leg muscles the shoulders get a full movement and the chest expands fully.
It also helps to develop concentration and attention.
The Tree posture (Vriksha-asana)
- Stand erect with the feet together and arms by the side.
- Raise one foot and place the sole against the inside of the of the opposite thigh.
- The heel should touch the perineum and the knee should point out to the side.
- Raise the hands and place the palms together in front of the chest.
- Fix the eyes straight ahead and breathe deep and evenly for 10-30 seconds.
- When confident try raising the arms above the head with the palms together, then slowly take the arms out to the sides, like tree.
- Now bring them back above the head, and in front of the chest and relax.
- Repeat with the other leg.
Benefits
Develops equilibrium, balance and concentration. It also strengthens the legs ankle and feet.
The One-Foot Letter T Posture
- Stand erect with the feet together.
- Raise the arms above the head, palms facing forward.
- Slowly lean forward, keeping the trunk and head in line with straight arms.
- Simultaneously raise the left leg backwards keeping the leg straight in line with the trunk
- The final pose is attained when the left leg, the trunk, the head and arms lie in one straight, horizontal line.
- Remain for a minimum of 10-30 secs with deep and even breathing.
- Repeat with the other leg,
Benefits.
This strengthens the upper arms,wrists and legs.It relaxes the lower back and aids attainment of of nervous co-ordination.
These three postures can be easily achieved with regular practice.
