ganda bherundasana

                                                                  ganda bherundasana 
Apart from toning the entire spine and abdominal organs, the aasana stimulates the nerve centres in Muladhara Chakra(the pelvic plexus),Svadhishtaana Chakra(the hypo-gastric plexus) and Visuddhi Chakra (the pharyngeal plexus)and the glands situated there.Due ot the copious supply of blood to these glands, their functioning improves and this leads to increased vitality.

1.Fold a blanket on the floor and lie on it full length on the stomach,face down with the hands stretched back.Stretch the neck and rest the chin firmly on th blanket, otherwise it will scrape on the floor.
2.Bend the elbows, place the hands by the chest, fingers pointing in the direction of the head.Bend the knees and move the feet towards the chest, which will be lifted slightly off the floor.
3.Exhale,press the palms to th efloor, kick the legs and stretch them straight.The chin,neck,arms and upper ribs are the only parts of the body touching the blanket on the floor.
4.Take the pressure of the body on the neck and the chin, bend the knees,and lower the feet till they rest on the head.Take a few breaths.
5.Exhale, lower the legs still further and bring the feet in front of the head.
6.Take the palms off the floor, widen the arms from the shoulders,bring them one by one in front of the head and clasp the feet with the hands.Take two breaths.
7.Exhale, pull the feet to the floor on each side of the face near the temples and cheeks.The heels should touch the shoulders.New press the toes down with the wrists and forearms.
8.Interlock the fingers and place the palms on the floor by pressing the upper part of the feet with the wrists.This is the first stage.
9.Stay in the pose for a few seconds.Due to the intense stretch of the spine and contraction of the abdomen, breathing will be very fast and laboured.Do not hold the breath.
10.Extend the arms straight sideways like the wings of a gliding bird and balance for a few seconds. This is the second stage which is more difficult than the first one.
11.Place the palms on the floor, roll the body over the chin,move into Urdhva Dhanurasana and stand up in Tadasana and relax or practise Vipareeta Chakrasana.