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Konasana 3 (Windmill Pose) – How To Do It Right

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Stand erect with feet comfortably apart. Stretch out arms to the sides, palms facing upwards. Inhaling for 3 secs, lean slightly back. Exhaling for 3 secs, bend down, lowering left arm and raising right arm straight up. Left hand should touch right toe. Hold this position, suspending breath for 6 secs. Return back to first position as you inhale, alternate and repeat.

Konasana Steps

  1. Stand erect with feet 24 inches apart and parallel.
  2. Stretch out arms to the sides, palms facing upwards.
  3. Inhaling for 3 seconds, lean slightly backwards.
  4. Exhaling for 3 seconds, bend down, lowering left arm and raising the right arm straight up.
  5. Left hand should touch the right toe.
  6. Stay in this position, suspending the breath for 6 seconds.
  7. While inhaling return back to your original position (step 2).
  8. Repeat this gently on the other side.

Tips to remember

  • In the final position, both the hands should be in a straight line to avoid any undue strain to the neck//back.
  • Do not overstretch in an attempt to reach the toes. Touch the ankles if you cannot touch your toes.

[Read: Yoga Pose of the Day – Triangle Pose]

Benefits Of Konasana

  • Increases spinal flexibility.
  • Helps in toning arms and legs.
  • Stretches the side of the body and relieves muscular pains in the area.

Contraindications

Avoid konasana if you are experiencing the following symptoms:

  • Vertigo
  • Severe cardiac problems
  • Severe back ache
  • High blood pressure

 

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Swati Chitalia

Swati Chitalia has been counselling on holistic yoga for the past 17 years. She is a certified Yoga teacher from The Yoga Institute, Mumbai, the oldest organized yoga center in the world. She holds top honours in Yoga Philosophy discipline from Mumbai University. Swati enjoys embroidery, travel and cooking healthy and tasty food.

Swati Chitalia

Swati Chitalia has been counselling on holistic yoga for the past 17 years. She is a certified Yoga teacher from The Yoga Institute, Mumbai, the oldest organized yoga center in the world. She holds top honours in Yoga Philosophy discipline from Mumbai University. Swati enjoys embroidery, travel and cooking healthy and tasty food.

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