For healthier kidneys, abdomen, legs and spine
Dandasana and Paripurna Naava-asana improve strength and flexibilty in body, while calming the mind. They also strengthen the back, abdomen and kidneys in particular, and legs. Flab around the waist is also allowed to leave the body.
Dandasana: the starting point, a familiar sitting position
Danda is a Sanskrit word for a straight stick or rod. This yoga position is one of the simplest, one we've been familiar with from chldhood. That was a casual posture we used to sit to play in sand, etc., but the Dandasana requires just a bit more of attention.
It makes you sit upright with the spine straight, and legs stretched straight out ahead. It is actually a position that requires you to keep the position and stay stiff for a while, yet it is deeply relaxing and destressing for body and mind.
Do it right: it is simple
This asana begins with sitting upright on a level surface, preferably the floor with a carpet or yoga mat between you and the floor. As you sit upright with legs stretched straight in front of you, take care that your spine is erect.
Notice the energy that has moved within you, and how rejuvenated you feel by the simple movements of this asana
Once you complete this yogasana you will not be tempted to slump, having gotten a taste of an easier, healthier feel while sitting upright.
Hold the position and get your arms by your side, palms face down on the floor, fingers pointing towards toes. This is all of it!
Strength building for back, abdomen and legs
From here we move onto the next yoga asana, Paripurna Naava-asana, a boatlike pose which tones up the kidneys. It also relieves abdominal bloating caused by gas, and stimulates fat reduction around the waist as well. Both Dandasana and Paripurna Naava-asana go a long way in strengthening the back. It is not difficult at all to accomplish both these yogic postures, that are designed for optimizing body functions.
To begin this asana, take it up from Dandasana sitting position. Now breathe out normally and resting your buttocks firmly on the floor, recline your trunk backwards towards the floor, while lifting the legs together upto an angle of 60 degrees. Since your body is already reclining backwards, you will see that it is not too difficult to reach this position. Legs to be higher than the level of your head.
Never overstep your limits with a sudden burst of energy or will. Balardha is the rule followed in Yoga. Always use half or less of available power
Now strech out your arms, straight ahead, at level with your shoulders. Palms should be facing inwards. As you strech your arms out you will find them roughly at the level of your uplifted knees. Please do not be tempted to bend you knees. This will give you maximum benefit.
But do go gently without shocking your body into submission. Hath Yoga may be a strict discipline, but it is accutely aware of using the body at its own pace. Never overstep your limits with a sudden burst of energy or will. Balardha is the rule followed in Yoga. Always use half or less of available power. Do not over-exert.
Hold the position for half a minute or so while breathing normally. Marking the end of this pose, breathe out normally and bring your legs back to the floor, hands by your side, and lie down on the floor to relax. You will notice the energy that has moved within you in the past minute, and how rejuvenated you feel by the simple movements of this asana.