Long Bowing Pose (Diirgha Pranama)

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Diirgha Pranama or also called the long bowing pose. This pose is also called “Worship of the Supreme” comes from the Samskrta words ‘Diirgha’ that means long, and ‘Pranam’ which means to bend forward or bowing in front. This asana is beneficial to the digestive system and is also one of the essential asanas for women, and should be practiced daily. it is excellent in balancing hormones and strengthening the transverse preventing menstruation cramps. It helps strengthens the core muscles, burning abdominal fat in the process.

How to Execute Diirgha Pranama:

1. Kneel down on the floor, with the hips touching the knees.
2. Place both palms together, extending the upper limbs upward, keeping the arms close to the ears.
3. Bend forward, the upper limbs stretching forward and the forehead or the tip of the nose nearly touching the floor.
4. Exhale and hold the position for 8 seconds.
5. Rise up slowly, breathing in.

Practice: Long Bowing Pose (Diirgha Pranama) 8 rounds x 8 seconds each.