Padma poorvottaanaasana

                                                      Padma poorvottaanaasana

EFFECTS :--This posture strengthens wrists and ankles,improves the movement of the shoulder joints and expands the chest fully.It gives relief from the fatigue caused by doing other strenuous forward bending aasanas.STEPS :--1.Sit in Padmasana.
2.Sit on the floor with the knees straight in front.place the palms on the floor by the hips, with the fingers pointing in the direction of kneel.
3.Take the pressure of the body on the hands and kneel,exhale and lift the body off the floor.Straighten the arms and the legs and keep and elbows tightened.
4.The arms will be perpendicular to the floor from the wrists to the shoulders.From the shoulders to the pelvis, the trunk will be parallel to the floor.
5.Stretch the neck and throw the head as far back as possible.
6.Stay in this posture for one minute,breathing normally.
7.Exhale, bend the elbows and knees, lower the body to sit on the floor and relax.