Dolphin - Ardha Pincha Mayurasana

Try out this Asana with me?, Health Challenge Invite. Ardha P?�cha May?r?sana

STEPS :

1. From Table position, lower the forearms to the floor, tuck the toes under and lift the hips up towards the ceiling.
2. Spread the fingers wide apart with the middle finger facing forward, and the palms shoulder width apart.
3. Press the forearms, fingers and the palms into the floor, and press the hips up and back. Keep the spine straight and long, reaching up high through the tailbone.
4. Keep the feet are hip’s width apart with the toes facing forward. Press the heels into the floor feeling a stretch in the back of the legs. The legs are straight, or you can have a small bend at the knees to keep the back flat.
5. Let the head and neck hang freely from the shoulders; the forehead can rest on the floor.
6. Breathe and hold for 2-6 breaths.
7. To release: bend the knees and lower the hips back to Table pose, or come all the way down to child pose.

Benefits

• Ardha Pincha Mayurasana calms your mind, and relieving depression.
• It stretches shoulder, aches of the feet, Claves and hamstrings.
• Strengthens your arms and legs.
• Dolphin Pose helps to stimulate the reproductive organs, relieve menstrual discomfort, and reduce the symptoms of menopause.
• Stimulates the digestive organs and also improves digestion.
• Helpful in Insomnia, fatigue, back pain and headaches.

Who Can Do

Consult a doctor before beginning an exercise regime.