Prasar Padottanasana Yoga :-

 

What is Prasar Padottanasana?

Prasar Padottanasana is called Prasarita Padottanasana. It is a Sanskrit word which is known as Prasarita Padottanasana in English. If Prasarita Padottanasana is pronounced in English, then it will be (Prah-sah-REET-ah- Pah-doh-than-AA-SUN-aa). This is a wide-legged forward bend that increases blood flow to the brain while providing a deep stretch for the legs and back. The name of this yoga is derived from the Sanskrit words Prasarita, which means outstretched, pada, meaning foot, uta, meaning sharp, tan, meaning to stretch or extend, and asana, meaning posture. . Here we will talk about this currency in detail. And at the same time we will also discuss its benefits and precautions.

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Prasar Padottanasana Method –

  • Here we will talk about how to do the Prasarita Padottanasana in the right way.
  • First of all you stand in Tadasana and keep your feet apart with 3-4 feet.
  • Make sure your feet are parallel.
  • Inhaling, bring your arms near your waist and adjust your hand as in the picture
  • Exhale and slowly bring your torso and head forward towards the ground.
  • Lean forward from your hip joints, keeping the spine straight.
  • Straighten your thighs, activating your quadriceps.
  • Remain in this pose for some time.
  • Inhale slowly and exhale slowly.
  • Then while inhaling, raise your head and body.

 

Benefits of Prasarita Padottanasana-

  • This yoga is a very beneficial yoga practice to make your legs strong.
  • If it is practiced properly, it helps in lengthening the spine.
  • Stretches the hamstrings.
  • Strengthens the stomach.
  • Increases blood flow to the brain.
  • Since it increases the flow of blood to your brain and supplies the right oxygen here, which is beneficial for the hair.
  • It also helps in increasing your memory.
  • This asana is helpful in enhancing the beauty of your face. Its practice increases the supply of oxygen to the face area, due to which you can avoid pimples, etc.

 

Prasar Padottanasana Caution-

  • Do not practice this asana if you have back pain.
  • Avoid its practice in knee pain.
  • Those whose legs are weak, they should practice with caution.
  • If a person has a hernia, do not practice this asana. 

 

Tratak – Meditation on a point or candle flame

 

Method :

Sit in front of a candle in a meditative posture. Keep the candle at about an arm’s distance from you with the wick of the candle at chest height. If the candle is placed too high, it can create tension in the center of your eyebrows or irritate the eyes. The flame should be steady and it should never be too low. Close your eyes. Repeat your mantra in the mind as you do in the meditation posture.

Open your eyes and look at the flame without blinking, there are three shades of color in the flame. The wick is reddish on the underside, bright white in the middle and slightly hazy at the top. Concentrate the sight on the upper part of the flame where it is brightest.

Close your eyes again. If the image of flame is visible inside, then concentrate on that image without any tension. Do not make any attempt to go after the statue or to hold it. Otherwise it will start to blur and disappear.

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Repeat this exercise three times.

Gradually increase the practice time. In the initial stages, look at the flame only for 10-15 seconds. Gradually increase this period, so that after about 1 year you can look at the flame for one minute and then with closed eyes you can concentrate on the inner image for about 4 minutes. It is recommended that this time limit should not be extended under any circumstances.

One can also practice Tratak by looking at a white dot on a black paper or at a black dot on a white paper. When one concentrates on a white dot, he sees it as a black image when his eyes are closed and it is reversed when there is a black dot.

 

Benefit:

It purifies the eyes, strengthens the eye muscles, enhances vision and memory. It is helpful in preventing sleep disturbances and bed-wetting habits at night. It strengthens the ability to concentrate, so it is recommended for school going children. It develops intuition, intuition, ability to see and will power.

 

Caution:

It is not a suitable exercise for mentally challenged persons. Those who have a state of fractured mentality (schizogen phrenia) or visual illusions should not practice Tratak.