Gupta Padmasana:
Gupta Padmasana is also called the Hidden lotus as the feet are hidden under the body.
Step by step into Gupta Padmasana:
1-Sit in Padmasana/lotus pose.
2-Place the hands on the ground at the side of thigh .Slowly come up on the knees.
3-Bring both hands infront of the body. Bend the hands at the elbows, slowly lower the body and lie flat on the stomach.
4-Stretch up your shoulder and lower back and drop the torso lower.
5-Bring both hands behind, open up chest n shoulder, and place namaskara mudra at the back.
6-Hold the pose with normal breathing for about 20-30sec
7-Smile :) *this asana can also be done is ardha padmasana/half lotus or sukhasana/easy sitting pose according to practitioners' flexibility.
To come out of the pose:
Place the palms on the ground by the side of chest.
Inhale, lift the body off the ground. Slowly sit back in Padmasana.
Stretch out the legs one by one and relax.
Benefits:
1-Strong spine: This asana has a positive influence upon the entire spine. The spine is extended and the chest is opened, the vertebrae column in aligned and strengthened.
2-Better breathing capacity: As the chest is opened, the lungs can take in more oxygen. Thereby ensuring optimum functioning of the respiratory system.
3-Flexible lower body: The asana stretches all the muscles in the leg and thighs.
4-Improves upper back flexibility: While ensuring the shoulders are straight (rather than rounded), the shoulders and arm flexibility is increased.
5-Improves posture, especially good for a rounded back.
Happy practicing and smile :)
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