{"id":5499,"date":"2025-05-16T10:58:24","date_gmt":"2025-05-16T09:58:24","guid":{"rendered":"https:\/\/selfexplorer.org\/?page_id=5499"},"modified":"2025-11-24T14:30:23","modified_gmt":"2025-11-24T14:30:23","slug":"hasta-uthaana-asana","status":"publish","type":"page","link":"https:\/\/selfexplorer.org\/index.php\/hasta-uthaana-asana\/","title":{"rendered":"Hasta uthaana asana"},"content":{"rendered":"\n  <div id=\"page-header-1216391199\" class=\"page-header-wrapper\">\n  <div class=\"page-title dark featured-title has-parallax box-shadow-1\">\n\n    \n    <div class=\"page-title-inner container align-center text-center flex-row-col medium-flex-wrap\" data-parallax-fade=\"true\" data-parallax=\"-4\">\n              <div class=\"title-wrapper flex-col\">\n          <h1 class=\"entry-title mb-0\">\n            Hasta uthaana asana          <\/h1>\n        <\/div>\n                    <div class=\"title-content flex-col\">\n        <ul class=\"nav sm-touch-scroll nav-simple nav-uppercase text-center nav-center\"><li class=\"nav-single-page hidden\"><\/li><\/ul>      <\/div>\n    <\/div>\n\n       <\/div>\n    <\/div>\n  \n\n\t<section class=\"section\" id=\"section_1663260521\">\n\t\t<div class=\"bg section-bg fill bg-fill  bg-loaded\" >\n\n\t\t\t\n\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<span class=\"scroll-to\" data-label=\"Scroll to: #Intro\" data-bullet=\"true\" data-link=\"#Intro\" data-title=\"Intro\"><a name=\"Intro\"><\/a><\/span>\n\n<h2>Understanding Asana and its importance<\/h2>\n<p>Hasta = Hand<\/p>\n<p>Utaana = Raised; stretched; elevated<\/p>\n<p>Hasta Uttanasana is a standing yoga posture in which the arms are raised overhead, the spine extends, and the chest opens. It is commonly practiced as part of the Sun Salutation sequence (Surya Namaskar) and serves as a preparatory pose for deeper backbends.<\/p>\n\t<div id=\"gap-529670253\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-529670253 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n<div class=\"row\"  id=\"row-1463531063\">\n\n\n\t<div id=\"col-1616823245\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_676489703\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img width=\"1020\" height=\"750\" src=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Hasta-Utana-asana-1024x753.jpg\" class=\"attachment-large size-large\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Hasta-Utana-asana-1024x753.jpg 1024w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Hasta-Utana-asana-300x221.jpg 300w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Hasta-Utana-asana-768x565.jpg 768w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Hasta-Utana-asana-510x375.jpg 510w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Hasta-Utana-asana.jpg 1300w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_676489703 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1933819970\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3>Benefits<\/h3>\n<ul>\n<li>Relaxing the stiffness and tension in the upper body<\/li>\n<li>Opens up the chest for deeper breaths<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-807827429\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3>Caution\u00a0<\/h3>\n<ul>\n<li>Improper posture: attempting the asana with excess lordosis will stain the spine.<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1663260521 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n}\n#section_1663260521 .ux-shape-divider--top svg {\n  height: 150px;\n  --divider-top-width: 100%;\n}\n#section_1663260521 .ux-shape-divider--bottom svg {\n  height: 150px;\n  --divider-width: 100%;\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"text-center\"><div class=\"is-divider divider clearfix\" style=\"max-width:300px;\"><\/div><\/div>\n\n\t<section class=\"section\" id=\"section_1779457975\">\n\t\t<div class=\"bg section-bg fill bg-fill  bg-loaded\" >\n\n\t\t\t\n\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<span class=\"scroll-to\" data-label=\"Scroll to: #Anatomy\" data-bullet=\"true\" data-link=\"#Anatomy\" data-title=\"Anatomy\"><a name=\"Anatomy\"><\/a><\/span>\n\n<div class=\"row align-center\"  id=\"row-1210586038\">\n\n\n\t<div id=\"col-1532155734\" class=\"col medium-8 small-12 large-5\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-2500023221\" class=\"text\">\n\t\t\n\n<h2>Anatomy<\/h2>\n\t\t\n<style>\n#text-2500023221 {\n  font-size: 1.75rem;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\t<div id=\"gap-953111686\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-953111686 {\n  padding-top: 50px;\n}\n<\/style>\n\t<\/div>\n\t\n\n<div class=\"row row-collapse align-equal\" style=\"max-width:1200px\" id=\"row-807058107\">\n\n\n\t<div id=\"col-1653427153\" class=\"col medium-8 small-12 large-8\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<div class=\"slider-wrapper relative\" id=\"slider-52653350\" >\n    <div class=\"slider slider-nav-circle slider-nav-large slider-nav-dark slider-nav-outside slider-style-normal slider-show-nav\"\n        data-flickity-options='{\n            \"cellAlign\": \"center\",\n            \"imagesLoaded\": true,\n            \"lazyLoad\": 1,\n            \"freeScroll\": false,\n            \"wrapAround\": true,\n            \"autoPlay\": 6000,\n            \"pauseAutoPlayOnHover\" : true,\n            \"prevNextButtons\": true,\n            \"contain\" : true,\n            \"adaptiveHeight\" : true,\n            \"dragThreshold\" : 10,\n            \"percentPosition\": true,\n            \"pageDots\": true,\n            \"rightToLeft\": false,\n            \"draggable\": true,\n            \"selectedAttraction\": 0.1,\n            \"parallax\" : 0,\n            \"friction\": 0.6        }'\n        >\n        \n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_645343817\">\n\t\t<a class=\"image-lightbox lightbox-gallery\" title=\"\" href=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/600px-Muscles_of_the_abdominal_wall_-_Kenhub.png\">\t\t\t\t\t\t<div class=\"img-inner image-zoom image-cover dark\" style=\"padding-top:75%;\">\n\t\t\t<img width=\"600\" height=\"384\" src=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/600px-Muscles_of_the_abdominal_wall_-_Kenhub.png\" class=\"attachment-large size-large\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/600px-Muscles_of_the_abdominal_wall_-_Kenhub.png 600w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/600px-Muscles_of_the_abdominal_wall_-_Kenhub-300x192.png 300w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/600px-Muscles_of_the_abdominal_wall_-_Kenhub-510x326.png 510w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_645343817 {\n  width: 71%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n     <\/div>\n\n     <div class=\"loading-spin dark large centered\"><\/div>\n\n     \t<\/div>\n\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1468532757\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"gap-589664765\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-589664765 {\n  padding-top: 25px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t<div id=\"text-1441128884\" class=\"text\">\n\t\t\n\n<h3>Primary Anterior muscles working in Asana<\/h3>\n<ul>\n<li>Pectoralis major<\/li>\n<li>Pectoralis minor<\/li>\n<li>Serratus anterior (to stabilize the scapula when arm elevation against gravity)<\/li>\n<li>Sterno-cleidomastoids<\/li>\n<\/ul>\n\t\t\n<style>\n#text-1441128884 {\n  font-size: 1.3rem;\n  text-align: left;\n}\n@media (min-width:550px) {\n  #text-1441128884 {\n    font-size: 1rem;\n    text-align: center;\n  }\n}\n@media (min-width:850px) {\n  #text-1441128884 {\n    font-size: 1rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1468532757 > .col-inner {\n  padding: 50px 50px 71px 50px;\n}\n@media (min-width:550px) {\n  #col-1468532757 > .col-inner {\n    padding: 10px 10px 10px 11px;\n  }\n}\n@media (min-width:850px) {\n  #col-1468532757 > .col-inner {\n    padding: 10% 10% 10% 10%;\n  }\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\n<style>\n#row-807058107 > .col > .col-inner {\n  background-color: rgb(238, 238, 238);\n}\n<\/style>\n<\/div>\n\t<div id=\"gap-1292286442\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1292286442 {\n  padding-top: 50px;\n}\n<\/style>\n\t<\/div>\n\t\n\n<div class=\"row row-collapse align-equal\" style=\"max-width:1200px\" id=\"row-1359584120\">\n\n\n\t<div id=\"col-1181352397\" class=\"col medium-8 small-12 large-8\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<div class=\"slider-wrapper relative\" id=\"slider-861699179\" >\n    <div class=\"slider slider-nav-reveal slider-nav-large slider-nav-dark slider-nav-outside slider-style-normal slider-show-nav\"\n        data-flickity-options='{\n            \"cellAlign\": \"center\",\n            \"imagesLoaded\": true,\n            \"lazyLoad\": 1,\n            \"freeScroll\": false,\n            \"wrapAround\": true,\n            \"autoPlay\": false,\n            \"pauseAutoPlayOnHover\" : true,\n            \"prevNextButtons\": true,\n            \"contain\" : true,\n            \"adaptiveHeight\" : true,\n            \"dragThreshold\" : 10,\n            \"percentPosition\": true,\n            \"pageDots\": true,\n            \"rightToLeft\": false,\n            \"draggable\": true,\n            \"selectedAttraction\": 0.1,\n            \"parallax\" : 0,\n            \"friction\": 0.6        }'\n        >\n        \n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_786156241\">\n\t\t<a class=\"image-lightbox lightbox-gallery\" title=\"\" href=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles-back1.jpg\">\t\t\t\t\t\t<div class=\"img-inner image-zoom dark\" >\n\t\t\t<img width=\"400\" height=\"300\" src=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles-back1.jpg\" class=\"attachment-large size-large\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles-back1.jpg 400w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles-back1-300x225.jpg 300w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_786156241 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1171112247\">\n\t\t<a class=\"image-lightbox lightbox-gallery\" title=\"\" href=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles_of_the_back_erector_spinae_group_Primal.png\">\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img width=\"660\" height=\"660\" src=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles_of_the_back_erector_spinae_group_Primal.png\" class=\"attachment-large size-large\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles_of_the_back_erector_spinae_group_Primal.png 660w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles_of_the_back_erector_spinae_group_Primal-150x150.png 150w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles_of_the_back_erector_spinae_group_Primal-300x300.png 300w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles_of_the_back_erector_spinae_group_Primal-510x510.png 510w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles_of_the_back_erector_spinae_group_Primal-100x100.png 100w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1171112247 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_178698846\">\n\t\t<a class=\"image-lightbox lightbox-gallery\" title=\"\" href=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles_of_the_cervical_region_intermediate_muscles_Primal.png\">\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img width=\"660\" height=\"660\" src=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles_of_the_cervical_region_intermediate_muscles_Primal.png\" class=\"attachment-large size-large\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles_of_the_cervical_region_intermediate_muscles_Primal.png 660w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles_of_the_cervical_region_intermediate_muscles_Primal-150x150.png 150w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles_of_the_cervical_region_intermediate_muscles_Primal-300x300.png 300w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles_of_the_cervical_region_intermediate_muscles_Primal-510x510.png 510w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Muscles_of_the_cervical_region_intermediate_muscles_Primal-100x100.png 100w\" sizes=\"(max-width: 660px) 100vw, 660px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_178698846 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_203952325\">\n\t\t<a class=\"image-lightbox lightbox-gallery\" title=\"\" href=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Screenshot-2025-05-14-at-11.15.35-AM.png\">\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img width=\"444\" height=\"583\" src=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Screenshot-2025-05-14-at-11.15.35-AM.png\" class=\"attachment-large size-large\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Screenshot-2025-05-14-at-11.15.35-AM.png 444w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Screenshot-2025-05-14-at-11.15.35-AM-228x300.png 228w\" sizes=\"(max-width: 444px) 100vw, 444px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_203952325 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_275386917\">\n\t\t<a class=\"image-lightbox lightbox-gallery\" title=\"\" href=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Screenshot-2025-05-31-at-4.09.23-PM.png\">\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img width=\"768\" height=\"557\" src=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Screenshot-2025-05-31-at-4.09.23-PM-768x557.png\" class=\"attachment-medium_large size-medium_large\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Screenshot-2025-05-31-at-4.09.23-PM-768x557.png 768w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Screenshot-2025-05-31-at-4.09.23-PM-300x217.png 300w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Screenshot-2025-05-31-at-4.09.23-PM-510x370.png 510w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Screenshot-2025-05-31-at-4.09.23-PM.png 785w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_275386917 {\n  width: 15%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n     <\/div>\n\n     <div class=\"loading-spin dark large centered\"><\/div>\n\n     \t<\/div>\n\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1597556511\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"gap-1232444794\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1232444794 {\n  padding-top: 25px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t<div id=\"text-3796013788\" class=\"text\">\n\t\t\n\n<h2>Active posterior muscles<\/h2>\n<p data-start=\"329\" data-end=\"365\"><strong>Movers for raised hands:<\/strong><\/p>\n<p data-start=\"373\" data-end=\"425\">Deltoids (especially anterior and middle fibers)<\/p>\n<p data-start=\"433\" data-end=\"484\">Trapezius (upper fibers for scapular elevation)<\/p>\n<p data-start=\"661\" data-end=\"744\">Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis)<\/p>\n<p data-start=\"752\" data-end=\"805\">Levator scapulae (assists in lifting the scapula)<\/p>\n<p><strong>Movers for back bend :<\/strong><\/p>\n<p data-start=\"406\" data-end=\"527\">Erector Spinae (iliocostalis, longissimus, spinalis): Run along the spine; extend and stabilize the vertebral column.<\/p>\n<p data-start=\"530\" data-end=\"604\">Multifidus: Deep spinal stabilizer, helps control segmental extension.<\/p>\n<p data-start=\"607\" data-end=\"677\">Quadratus Lumborum: Supports lumbar extension<\/p>\n\t\t\n<style>\n#text-3796013788 {\n  font-size: 1rem;\n  text-align: center;\n}\n@media (min-width:550px) {\n  #text-3796013788 {\n    font-size: 0.9rem;\n  }\n}\n@media (min-width:850px) {\n  #text-3796013788 {\n    font-size: 1rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1597556511 > .col-inner {\n  padding: 50px 50px 71px 50px;\n}\n@media (min-width:550px) {\n  #col-1597556511 > .col-inner {\n    padding: 10px 10px 10px 11px;\n  }\n}\n@media (min-width:850px) {\n  #col-1597556511 > .col-inner {\n    padding: 10% 10% 10% 10%;\n  }\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\n<style>\n#row-1359584120 > .col > .col-inner {\n  background-color: rgb(238, 238, 238);\n}\n<\/style>\n<\/div>\n\t<div id=\"gap-1206364547\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1206364547 {\n  padding-top: 100px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1779457975 {\n  padding-top: 0px;\n  padding-bottom: 0px;\n}\n#section_1779457975 .ux-shape-divider--top svg {\n  height: 150px;\n  --divider-top-width: 100%;\n}\n#section_1779457975 .ux-shape-divider--bottom svg {\n  height: 150px;\n  --divider-width: 100%;\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"text-center\"><div class=\"is-divider divider clearfix\" style=\"max-width:300px;\"><\/div><\/div>\n\n\t<section class=\"section\" id=\"section_123090426\">\n\t\t<div class=\"bg section-bg fill bg-fill  bg-loaded\" >\n\n\t\t\t\n\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<span class=\"scroll-to\" data-label=\"Scroll to: #Physiology\" data-bullet=\"true\" data-link=\"#Physiology\" data-title=\"Physiology\"><a name=\"Physiology\"><\/a><\/span>\n\n<div class=\"row align-center\"  id=\"row-301352345\">\n\n\n\t<div id=\"col-722141420\" class=\"col medium-8 small-12 large-5\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-2103591828\" class=\"text\">\n\t\t\n\n<h2>Physiology<\/h2>\n\t\t\n<style>\n#text-2103591828 {\n  font-size: 1.75rem;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row align-center\"  id=\"row-652760679\">\n\n\n\t<div id=\"col-1764883409\" class=\"col medium-12 small-12 large-10\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<div class=\"row row-large\"  id=\"row-191481018\">\n\n\n\t<div id=\"col-1329250382\" class=\"col medium-6 small-12 large-6 small-col-first col-divided\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\n\t\t<div class=\"icon-box featured-box icon-box-left text-left\"  >\n\t\t\t\t\t<div class=\"icon-box-img has-icon-bg\" style=\"width: 55px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"border-width:3px;color:rgb(39, 54, 71);\">\n\t\t\t\t\t\t<img width=\"210\" height=\"148\" src=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/upper-shoulder-icon.png\" class=\"attachment-medium size-medium\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"text-1237334735\" class=\"text\">\n\t\t\n\n<h3 style=\"text-align: right;\">Back and Shoulder Synergy<\/h3>\n<p style=\"text-align: center;\">Promotes postural integrity and upper-body strength.<\/p>\n<p style=\"text-align: center;\">Helps desk jobbers, restore upper spine health.<\/p>\n\t\t\n<style>\n#text-1237334735 {\n  text-align: right;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1551219731\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\n\t\t<div class=\"icon-box featured-box icon-box-left text-left\"  >\n\t\t\t\t\t<div class=\"icon-box-img has-icon-bg\" style=\"width: 60px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"border-width:3px;color:rgb(39, 54, 71);\">\n\t\t\t\t\t\t<img width=\"300\" height=\"268\" src=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Thoracic-cavity-300x268.png\" class=\"attachment-medium size-medium\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Thoracic-cavity-300x268.png 300w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/Thoracic-cavity.png 341w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n<h3 style=\"text-align: right;\">Thoracic Cavity\u00a0<\/h3>\n<p style=\"text-align: center;\">Muscles of the thoracic cavity\u2014especially the intercostal muscles, diaphragm, and accessory muscles of respiration\u2014are gently stretched and engaged.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-999308447\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"gap-961224709\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-961224709 {\n  padding-top: 15px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<div class=\"icon-box featured-box icon-box-left text-left\"  >\n\t\t\t\t\t<div class=\"icon-box-img has-icon-bg\" style=\"width: 50px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"border-width:3px;color:rgb(39, 54, 71);\">\n\t\t\t\t\t\t<img width=\"300\" height=\"300\" src=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/lungs-300x300.png\" class=\"attachment-medium size-medium\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/lungs-300x300.png 300w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/lungs-150x150.png 150w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/lungs-510x510.png 510w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/lungs-100x100.png 100w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/lungs.png 512w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n<h3 style=\"text-align: right;\">Pulmonary capacity<\/h3>\n<p style=\"text-align: center;\">Opening the chest improves pulmonary ventilation, enhances oxygen intake, and promotes better posture and lung capacity over time. This action facilitates greater lung expansion, creating space for high-volume inhalations.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-614322121\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"gap-383980533\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-383980533 {\n  padding-top: 15px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<div class=\"icon-box featured-box icon-box-left text-left\"  >\n\t\t\t\t\t<div class=\"icon-box-img has-icon-bg\" style=\"width: 49px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"border-width:2px;color:rgb(39, 54, 71);\">\n\t\t\t\t\t\t<img width=\"300\" height=\"300\" src=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/rib-cage-300x300.png\" class=\"attachment-medium size-medium\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/rib-cage-300x300.png 300w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/rib-cage-150x150.png 150w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/rib-cage-510x510.png 510w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/rib-cage-100x100.png 100w, https:\/\/selfexplorer.org\/wp-content\/uploads\/2025\/05\/rib-cage.png 512w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n<h3 style=\"text-align: right;\">Ribcage<\/h3>\n<p style=\"text-align: center;\">The rib cage expands upward and outward, increasing the anterior-posterior and lateral dimensions of the thoracic cavity.<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\t<div id=\"gap-1914336395\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1914336395 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_123090426 {\n  padding-top: 25px;\n  padding-bottom: 25px;\n}\n#section_123090426 .ux-shape-divider--top svg {\n  height: 150px;\n  --divider-top-width: 100%;\n}\n#section_123090426 .ux-shape-divider--bottom svg {\n  height: 150px;\n  --divider-width: 100%;\n}\n@media (min-width:850px) {\n  #section_123090426 {\n    padding-top: 50px;\n    padding-bottom: 50px;\n  }\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"text-center\"><div class=\"is-divider divider clearfix\" style=\"max-width:300px;\"><\/div><\/div>\n\n\t<section class=\"section\" id=\"section_1421380228\">\n\t\t<div class=\"bg section-bg fill bg-fill  bg-loaded\" >\n\n\t\t\t\n\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<span class=\"scroll-to\" data-label=\"Scroll to: #Diagnosis\" data-bullet=\"true\" data-link=\"#Diagnosis\" data-title=\"Diagnosis\"><a name=\"Diagnosis\"><\/a><\/span>\n\n<div class=\"row align-center\" style=\"max-width:1200px\" id=\"row-2037407686\">\n\n\n\t<div id=\"col-1966989746\" class=\"col medium-7 small-12 large-8\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"gap-2066724045\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-2066724045 {\n  padding-top: 50px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t<div id=\"text-320194727\" class=\"text\">\n\t\t\n\n<h2>Diagnosis<\/h2>\n<h3>What could stop me???<\/h3>\n\t\t\n<style>\n#text-320194727 {\n  font-size: 2.25rem;\n  text-align: center;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-1358456796\">\n\n\n\t<div id=\"col-409170863\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<div class=\"row row-collapse align-equal\"  id=\"row-1211526840\">\n\n\n\t<div id=\"col-570557268\" class=\"col medium-5 small-12 large-5\"  data-animate=\"bounceInUp\">\n\t\t\t\t<div class=\"col-inner box-shadow-2\"  >\n\t\t\t\n\t\t\t\n\n<div class=\"row row-collapse\"  id=\"row-1590523260\">\n\n\n\t<div id=\"col-2073226019\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner dark\" style=\"background-color:rgb(141, 11, 148);\" >\n\t\t\t\n\t\t\t\n\n<h3>Notice<\/h3>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1356713509\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255,255,255);\" >\n\t\t\t\n\t\t\t\n\n<p>Which movements are increasing the discomfort? Visit a specialist and explain your body&#8217;s response to the actions. Information shared in this website is only for educational purpose. <\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-1590523260 > .col > .col-inner {\n  padding: 10px 20px 2px 20px;\n}\n<\/style>\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-570557268 > .col-inner {\n  margin: 0px 0px 25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row row-collapse align-equal align-right\"  id=\"row-614151860\">\n\n\n\t<div id=\"col-104441217\" class=\"col medium-2 small-12 large-2\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t<div class=\"is-border is-dashed\"\n\t\tstyle=\"border-color:rgb(228, 228, 228);border-width:0px 2px 0px 0px;margin:60px 50% 0px 0px;\">\n\t<\/div>\n\t\t\t\n\n\n\t\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img has-icon-bg\" style=\"width: 60px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"border-width:3px;color:rgb(251, 201, 51);\">\n\t\t\t\t\t\t<?xml version=\"1.0\" encoding=\"iso-8859-1\"?>\r\n<!-- Generator: Adobe Illustrator 18.0.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\r\n<!DOCTYPE svg PUBLIC \"-\/\/W3C\/\/DTD SVG 1.1\/\/EN\" \"http:\/\/www.w3.org\/Graphics\/SVG\/1.1\/DTD\/svg11.dtd\">\r\n<svg version=\"1.1\" id=\"Capa_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\r\n\t viewBox=\"0 0 297 297\" style=\"enable-background:new 0 0 297 297;\" xml:space=\"preserve\">\r\n<path d=\"M268.281,63.54h-20.494V42.666c0-5.499-4.459-9.959-9.958-9.959h-23.853V9.959c0-5.5-4.458-9.959-9.958-9.959h-175.3\r\n\tc-5.499,0-9.958,4.459-9.958,9.959v213.542c0,5.5,4.459,9.959,9.958,9.959h23.853v22.749c0,5.5,4.458,9.958,9.958,9.958h20.494\r\n\tv20.874c0,5.5,4.458,9.959,9.958,9.959h175.3c5.499,0,9.958-4.459,9.958-9.959V73.499C278.239,67.999,273.78,63.54,268.281,63.54z\r\n\t M38.678,19.917h155.383v193.627H38.678V19.917z M72.487,233.46h131.531c5.5,0,9.958-4.459,9.958-9.959V52.625h13.894v193.626\r\n\tH72.487V233.46z M258.322,277.083H102.939v-10.916h134.89c5.499,0,9.958-4.458,9.958-9.958V83.456h10.535V277.083z\"\/>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<\/svg>\r\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"gap-1560665834\" class=\"gap-element clearfix hidden\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1560665834 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-889538777\" class=\"col medium-5 small-12 large-5\"  data-animate=\"bounceInUp\">\n\t\t\t\t<div class=\"col-inner box-shadow-2\"  >\n\t\t\t\n\t\t\t\n\n<div class=\"row row-collapse\"  id=\"row-1701997728\">\n\n\n\t<div id=\"col-645626981\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner dark\" style=\"background-color:rgb(151, 212, 242);\" >\n\t\t\t\n\t\t\t\n\n<h3>Muscles<\/h3>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2095903324\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255,255,255);\" >\n\t\t\t\n\t\t\t\n\n<ul>\n<li>Without strong posterior muscles, a backbend could endanger the ligaments, joints of the back.\u00a0<\/li>\n<li>If the anterior muscles are not toned properly, the stretch in the front of the trunk is restricted.<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-1701997728 > .col > .col-inner {\n  padding: 10px 20px 2px 20px;\n}\n<\/style>\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-889538777 > .col-inner {\n  margin: 0px 0px 25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row row-collapse align-equal\"  id=\"row-1825088154\">\n\n\n\t<div id=\"col-946979326\" class=\"col medium-5 small-12 large-5\"  data-animate=\"bounceInUp\">\n\t\t\t\t<div class=\"col-inner box-shadow-2\"  >\n\t\t\t\n\t\t\t\n\n<div class=\"row row-collapse\"  id=\"row-670561097\">\n\n\n\t<div id=\"col-330365185\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner dark\" style=\"background-color:rgb(134, 233, 190);\" >\n\t\t\t\n\t\t\t\n\n<h3>Joints and Body Structure<\/h3>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-564379087\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255,255,255);\" >\n\t\t\t\n\t\t\t\n\n<ul>\n<li>Arthritis in the joints or slipped discs in the back can aggravate the back pain, so train slowly and consistently.<\/li>\n<li>Too much lordosis will strain the lumbar vertebrae.<\/li>\n<li>In case of cervical spondylitis, neck bend should be done with care.<\/li>\n<li>When raising the hands, beware of the shoulder joint impingement<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-670561097 > .col > .col-inner {\n  padding: 10px 20px 2px 20px;\n}\n<\/style>\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-946979326 > .col-inner {\n  margin: 0px 0px 25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-862042115\" class=\"col medium-2 small-12 large-2\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t<div class=\"is-border is-dashed\"\n\t\tstyle=\"border-color:rgb(228, 228, 228);border-width:0px 2px 0px 0px;margin:60px 50% 0px 0px;\">\n\t<\/div>\n\t\t\t\n\n\n\t\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img has-icon-bg\" style=\"width: 60px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"border-width:3px;color:rgb(251, 201, 51);\">\n\t\t\t\t\t\t<?xml version=\"1.0\" encoding=\"iso-8859-1\"?>\r\n<!-- Generator: Adobe Illustrator 18.0.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\r\n<!DOCTYPE svg PUBLIC \"-\/\/W3C\/\/DTD SVG 1.1\/\/EN\" \"http:\/\/www.w3.org\/Graphics\/SVG\/1.1\/DTD\/svg11.dtd\">\r\n<svg version=\"1.1\" id=\"Capa_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\r\n\t viewBox=\"0 0 297 297\" style=\"enable-background:new 0 0 297 297;\" xml:space=\"preserve\">\r\n<path d=\"M268.281,63.54h-20.494V42.666c0-5.499-4.459-9.959-9.958-9.959h-23.853V9.959c0-5.5-4.458-9.959-9.958-9.959h-175.3\r\n\tc-5.499,0-9.958,4.459-9.958,9.959v213.542c0,5.5,4.459,9.959,9.958,9.959h23.853v22.749c0,5.5,4.458,9.958,9.958,9.958h20.494\r\n\tv20.874c0,5.5,4.458,9.959,9.958,9.959h175.3c5.499,0,9.958-4.459,9.958-9.959V73.499C278.239,67.999,273.78,63.54,268.281,63.54z\r\n\t M38.678,19.917h155.383v193.627H38.678V19.917z M72.487,233.46h131.531c5.5,0,9.958-4.459,9.958-9.959V52.625h13.894v193.626\r\n\tH72.487V233.46z M258.322,277.083H102.939v-10.916h134.89c5.499,0,9.958-4.458,9.958-9.958V83.456h10.535V277.083z\"\/>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<\/svg>\r\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"gap-1659615567\" class=\"gap-element clearfix hidden\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1659615567 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row row-collapse align-equal align-right\"  id=\"row-2115598818\">\n\n\n\t<div id=\"col-1861350562\" class=\"col medium-2 small-12 large-2\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t<div class=\"is-border is-dashed\"\n\t\tstyle=\"border-color:rgb(228, 228, 228);border-width:0px 2px 0px 0px;margin:60px 50% 0px 0px;\">\n\t<\/div>\n\t\t\t\n\n\n\t\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img has-icon-bg\" style=\"width: 60px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"border-width:3px;color:rgb(251, 201, 51);\">\n\t\t\t\t\t\t<?xml version=\"1.0\" encoding=\"iso-8859-1\"?>\r\n<!-- Generator: Adobe Illustrator 18.0.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\r\n<!DOCTYPE svg PUBLIC \"-\/\/W3C\/\/DTD SVG 1.1\/\/EN\" \"http:\/\/www.w3.org\/Graphics\/SVG\/1.1\/DTD\/svg11.dtd\">\r\n<svg version=\"1.1\" id=\"Capa_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\r\n\t viewBox=\"0 0 297 297\" style=\"enable-background:new 0 0 297 297;\" xml:space=\"preserve\">\r\n<path d=\"M268.281,63.54h-20.494V42.666c0-5.499-4.459-9.959-9.958-9.959h-23.853V9.959c0-5.5-4.458-9.959-9.958-9.959h-175.3\r\n\tc-5.499,0-9.958,4.459-9.958,9.959v213.542c0,5.5,4.459,9.959,9.958,9.959h23.853v22.749c0,5.5,4.458,9.958,9.958,9.958h20.494\r\n\tv20.874c0,5.5,4.458,9.959,9.958,9.959h175.3c5.499,0,9.958-4.459,9.958-9.959V73.499C278.239,67.999,273.78,63.54,268.281,63.54z\r\n\t M38.678,19.917h155.383v193.627H38.678V19.917z M72.487,233.46h131.531c5.5,0,9.958-4.459,9.958-9.959V52.625h13.894v193.626\r\n\tH72.487V233.46z M258.322,277.083H102.939v-10.916h134.89c5.499,0,9.958-4.458,9.958-9.958V83.456h10.535V277.083z\"\/>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<\/svg>\r\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"gap-473356629\" class=\"gap-element clearfix hidden\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-473356629 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-582437291\" class=\"col medium-5 small-12 large-5\"  data-animate=\"bounceInUp\">\n\t\t\t\t<div class=\"col-inner box-shadow-2\"  >\n\t\t\t\n\t\t\t\n\n<div class=\"row row-collapse\"  id=\"row-97847448\">\n\n\n\t<div id=\"col-240209376\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner dark\" style=\"background-color:rgba(242, 233, 80, 0.826);\" >\n\t\t\t\n\t\t\t\n\n<h3>Fascia<\/h3>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2003817519\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255,255,255);\" >\n\t\t\t\n\t\t\t\n\n<ul>\n<li>Unlike muscle and joint injuries, fascia adhesions tend to feel better with movement and also respond well to heat therapy, which helps bring back the tissue\u2019s elasticity.<\/li>\n<li>For some people, adhesions can worsen over time, causing the fascia to compress and contort the muscles it surrounds. This can result in hard, tender knots in the muscles, called trigger points<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-97847448 > .col > .col-inner {\n  padding: 10px 20px 2px 20px;\n}\n<\/style>\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-582437291 > .col-inner {\n  margin: 0px 0px 25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row row-collapse align-equal\"  id=\"row-2135255134\">\n\n\n\t<div id=\"col-59715474\" class=\"col medium-5 small-12 large-5\"  data-animate=\"bounceInUp\">\n\t\t\t\t<div class=\"col-inner box-shadow-2\"  >\n\t\t\t\n\t\t\t\n\n<div class=\"row row-collapse\"  id=\"row-1923057917\">\n\n\n\t<div id=\"col-1346228282\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner dark\" style=\"background-color:rgb(255, 72, 13);\" >\n\t\t\t\n\t\t\t\n\n<h3>Posture<\/h3>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-468886337\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255,255,255);\" >\n\t\t\t\n\t\t\t\n\n<ul>\n<li>While in standing posture, leaning the legs too forward will take the spine into extreme lordosis.<\/li>\n<\/ul>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-1923057917 > .col > .col-inner {\n  padding: 10px 20px 2px 20px;\n}\n<\/style>\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-59715474 > .col-inner {\n  margin: 0px 0px 25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-987101109\" class=\"col medium-2 small-12 large-2\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t<div class=\"is-border is-dashed\"\n\t\tstyle=\"border-color:rgb(228, 228, 228);border-width:0px 2px 0px 0px;margin:60px 50% 0px 0px;\">\n\t<\/div>\n\t\t\t\n\n\n\t\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img has-icon-bg\" style=\"width: 60px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"border-width:3px;color:rgb(251, 201, 51);\">\n\t\t\t\t\t\t<?xml version=\"1.0\" encoding=\"iso-8859-1\"?>\r\n<!-- Generator: Adobe Illustrator 18.0.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\r\n<!DOCTYPE svg PUBLIC \"-\/\/W3C\/\/DTD SVG 1.1\/\/EN\" \"http:\/\/www.w3.org\/Graphics\/SVG\/1.1\/DTD\/svg11.dtd\">\r\n<svg version=\"1.1\" id=\"Capa_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\r\n\t viewBox=\"0 0 297 297\" style=\"enable-background:new 0 0 297 297;\" xml:space=\"preserve\">\r\n<path d=\"M268.281,63.54h-20.494V42.666c0-5.499-4.459-9.959-9.958-9.959h-23.853V9.959c0-5.5-4.458-9.959-9.958-9.959h-175.3\r\n\tc-5.499,0-9.958,4.459-9.958,9.959v213.542c0,5.5,4.459,9.959,9.958,9.959h23.853v22.749c0,5.5,4.458,9.958,9.958,9.958h20.494\r\n\tv20.874c0,5.5,4.458,9.959,9.958,9.959h175.3c5.499,0,9.958-4.459,9.958-9.959V73.499C278.239,67.999,273.78,63.54,268.281,63.54z\r\n\t M38.678,19.917h155.383v193.627H38.678V19.917z M72.487,233.46h131.531c5.5,0,9.958-4.459,9.958-9.959V52.625h13.894v193.626\r\n\tH72.487V233.46z M258.322,277.083H102.939v-10.916h134.89c5.499,0,9.958-4.458,9.958-9.958V83.456h10.535V277.083z\"\/>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<\/svg>\r\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"gap-1916785551\" class=\"gap-element clearfix hidden\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1916785551 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\t<div id=\"gap-2059409598\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-2059409598 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1421380228 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n}\n#section_1421380228 .ux-shape-divider--top svg {\n  height: 150px;\n  --divider-top-width: 100%;\n}\n#section_1421380228 .ux-shape-divider--bottom svg {\n  height: 150px;\n  --divider-width: 100%;\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"text-center\"><div class=\"is-divider divider clearfix\" style=\"max-width:300px;\"><\/div><\/div>\n\n\t<section class=\"section\" id=\"section_912843480\">\n\t\t<div class=\"bg section-bg fill bg-fill  bg-loaded\" >\n\n\t\t\t\n\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<span class=\"scroll-to\" data-label=\"Scroll to: #YogaTherapy\" data-bullet=\"true\" data-link=\"#YogaTherapy\" data-title=\"Yoga Therapy\"><a name=\"YogaTherapy\"><\/a><\/span>\n\n<div class=\"row align-center\" style=\"max-width:1200px\" id=\"row-1126015412\">\n\n\n\t<div id=\"col-526077810\" class=\"col medium-7 small-12 large-5\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"gap-1017284697\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1017284697 {\n  padding-top: 50px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t<div id=\"text-246725988\" class=\"text\">\n\t\t\n\n<h2>Yogic Managment<\/h2>\n\t\t\n<style>\n#text-246725988 {\n  font-size: 2.25rem;\n  text-align: center;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-539197599\">\n\n\n\t<div id=\"col-1415616587\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<p class=\"lead\">A human being is not just the combination of body and mind but something beyond these restricted limitations. We address the health of a being in all these planes of existence. Instead of addressing the symptoms of a condition, an ancient holistic approach of Ayurveda &amp; Yoga works on the root cause and builds a strong foundation.<\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\t<div id=\"gap-571798777\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-571798777 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n<div class=\"row\"  id=\"row-1184824580\">\n\n\n\t<div id=\"col-1364036263\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3 class=\"accordion_title\">Annamaya Kosha<\/h3><div class=\"accordion\">\n\n<div id=\"accordion-1357981667\" class=\"accordion-item\"><a id=\"accordion-1357981667-label\" href=\"#\" class=\"accordion-title plain\" aria-expanded=\"false\" aria-controls=\"accordion-1357981667-content\"><button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\"><\/i><\/button><span>Preparatory<\/span><\/a><div id=\"accordion-1357981667-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-1357981667-label\">\n\n<div class=\"row\"  id=\"row-249403284\">\n\n\n\t<div id=\"col-2131803906\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<div class=\"row row-collapse align-equal align-center\"  id=\"row-2034597360\">\n\n\n\t<div id=\"col-579768469\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-1732787653\" class=\"text\">\n\t\t\n\n<h2 class=\"uppercase\">Sharira<\/h2>\n<h3 class=\"thin-font\">Physical Plane<\/h3>\n\t\t\n<style>\n#text-1732787653 {\n  text-align: center;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row\"  id=\"row-548699346\">\n\n\n\t<div id=\"col-749155827\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3>\u00a0<\/h3>\n<p>Gently raise your hands in a seated\/standing posture, upto to a comfortable limit.<\/p>\n<p><span style=\"color: #00aae7;\">Neck-shoulders<\/span><\/p>\n<ul>\n<li>Shoulder depressions and elevations<\/li>\n<li>Shoulder\u00a0rotations<\/li>\n<\/ul>\n<p><span style=\"color: #00aae7;\">Rotator cuff<\/span><\/p>\n<ul>\n<li>Horizontal hand stretch to the opposite side<\/li>\n<li>Weights Pull down, pull ups<\/li>\n<\/ul>\n<p><span style=\"color: #00aae7;\">Open up the upper chest area<\/span><\/p>\n<ul>\n<li>Roll the shoulders back and lift the chest, making a dip in the upper back.<\/li>\n<li>Arms opening up horizontally<\/li>\n<\/ul>\n<p><span style=\"color: #00aae7;\">Strong Spine for foundation for the back bend<\/span><\/p>\n<ul>\n<li>Marjari asana movements<\/li>\n<li>Pawanamusktasana<\/li>\n<li>Lumbar stretch<\/li>\n<li>Setubandasana<\/li>\n<\/ul>\n<p><span style=\"color: #00aae7;\">Stable Lower body<\/span><\/p>\n<ul>\n<li>The hip and the legs should be strong and stable like a pillar to support trunk flexion.<\/li>\n<\/ul>\n\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row row-collapse align-equal align-right\"  id=\"row-91900389\">\n\n\n\t<div id=\"col-516814516\" class=\"col medium-2 small-12 large-2\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t<div class=\"is-border is-dashed\"\n\t\tstyle=\"border-color:rgb(228, 228, 228);border-width:0px 2px 0px 0px;margin:60px 50% 0px 0px;\">\n\t<\/div>\n\t\t\t\n\n\n\t\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img has-icon-bg\" style=\"width: 60px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"border-width:3px;color:rgb(154, 208, 173);\">\n\t\t\t\t\t\t<?xml version=\"1.0\" encoding=\"iso-8859-1\"?>\r\n<!-- Generator: Adobe Illustrator 18.0.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\r\n<!DOCTYPE svg PUBLIC \"-\/\/W3C\/\/DTD SVG 1.1\/\/EN\" \"http:\/\/www.w3.org\/Graphics\/SVG\/1.1\/DTD\/svg11.dtd\">\r\n<svg version=\"1.1\" id=\"Capa_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\r\n\t viewBox=\"0 0 297 297\" style=\"enable-background:new 0 0 297 297;\" xml:space=\"preserve\">\r\n<path d=\"M247.5,188H241V43h6.5c5.523,0,10-4.478,10-10s-4.477-10-10-10h-89V10c0-5.523-4.477-10-10-10s-10,4.477-10,10v13h-89\r\n\tc-5.522,0-10,4.478-10,10s4.478,10,10,10H56v145h-6.5c-5.522,0-10,4.477-10,10s4.478,10,10,10h53.829l-30.114,75.283\r\n\tc-2.051,5.128,0.443,10.947,5.571,12.999c1.218,0.487,2.475,0.718,3.711,0.718c3.969,0,7.724-2.379,9.288-6.289l33.001-82.5\r\n\tc0.027-0.07,0.046-0.141,0.072-0.211H138.5v78.997c0,5.522,4.477,10,10,10s10-4.478,10-10V208h13.642\r\n\tc0.026,0.07,0.045,0.141,0.072,0.211l33.001,82.5c1.564,3.91,5.319,6.289,9.288,6.289c1.236,0,2.493-0.231,3.711-0.718\r\n\tc5.128-2.052,7.622-7.871,5.571-12.999L193.671,208H247.5c5.523,0,10-4.477,10-10S253.023,188,247.5,188z M76,43h145v145H76V43z\"\/>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<\/svg>\r\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"gap-463022742\" class=\"gap-element clearfix hidden\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-463022742 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-565257018\" class=\"col medium-5 small-12 large-5\"  data-animate=\"bounceInUp\">\n\t\t\t\t<div class=\"col-inner box-shadow-2\"  >\n\t\t\t\n\t\t\t\n\n<div class=\"row row-collapse\"  id=\"row-1099251808\">\n\n\n\t<div id=\"col-560870190\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner dark\" style=\"background-color:rgb(42, 51, 226);\" >\n\t\t\t\n\t\t\t\n\n<h3>Contra indications<\/h3>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-805466394\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255,255,255);\" >\n\t\t\t\n\t\t\t\n\n<p>Before attempting to work on the area or movement, understand its health. Some of us have specific health scenarios or conditions, that are strong reasons not to attempt the practice. <\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-1099251808 > .col > .col-inner {\n  padding: 10px 20px 2px 20px;\n}\n<\/style>\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-565257018 > .col-inner {\n  margin: 0px 0px 25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row row-collapse align-equal\"  id=\"row-955585679\">\n\n\n\t<div id=\"col-548641676\" class=\"col medium-5 small-12 large-5\"  data-animate=\"bounceInUp\">\n\t\t\t\t<div class=\"col-inner box-shadow-2\"  >\n\t\t\t\n\t\t\t\n\n<div class=\"row row-collapse\"  id=\"row-865181869\">\n\n\n\t<div id=\"col-731159948\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner dark\" style=\"background-color:rgb(154, 208, 173);\" >\n\t\t\t\n\t\t\t\n\n<h3>Take support and train yourself slowly and consistently<\/h3>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1894869959\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255,255,255);\" >\n\t\t\t\n\t\t\t\n\n<p>Take the support of chair or wall before attempting to perform a new movement. Donot be overwhelemd by people displaying strong and  flexible movements. Donot compare yourself with others. Each one of has different body capacity and flexibility, each one trains different, takes nutrition different, then how can you expect the output to be the same.<\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-865181869 > .col > .col-inner {\n  padding: 10px 20px 2px 20px;\n}\n<\/style>\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-548641676 > .col-inner {\n  margin: 0px 0px 25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1334068206\" class=\"col medium-2 small-12 large-2 small-col-first\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t<div class=\"is-border is-dashed\"\n\t\tstyle=\"border-color:rgb(228, 228, 228);border-width:0px 2px 0px 0px;margin:60px 50% 0px 0px;\">\n\t<\/div>\n\t\t\t\n\n\n\t\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img has-icon-bg\" style=\"width: 60px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"border-width:3px;color:rgb(154, 208, 173);\">\n\t\t\t\t\t\t<?xml version=\"1.0\" encoding=\"iso-8859-1\"?>\r\n<!-- Generator: Adobe Illustrator 18.0.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\r\n<!DOCTYPE svg PUBLIC \"-\/\/W3C\/\/DTD SVG 1.1\/\/EN\" \"http:\/\/www.w3.org\/Graphics\/SVG\/1.1\/DTD\/svg11.dtd\">\r\n<svg version=\"1.1\" id=\"Capa_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\r\n\t viewBox=\"0 0 297 297\" style=\"enable-background:new 0 0 297 297;\" xml:space=\"preserve\">\r\n<path d=\"M247.5,188H241V43h6.5c5.523,0,10-4.478,10-10s-4.477-10-10-10h-89V10c0-5.523-4.477-10-10-10s-10,4.477-10,10v13h-89\r\n\tc-5.522,0-10,4.478-10,10s4.478,10,10,10H56v145h-6.5c-5.522,0-10,4.477-10,10s4.478,10,10,10h53.829l-30.114,75.283\r\n\tc-2.051,5.128,0.443,10.947,5.571,12.999c1.218,0.487,2.475,0.718,3.711,0.718c3.969,0,7.724-2.379,9.288-6.289l33.001-82.5\r\n\tc0.027-0.07,0.046-0.141,0.072-0.211H138.5v78.997c0,5.522,4.477,10,10,10s10-4.478,10-10V208h13.642\r\n\tc0.026,0.07,0.045,0.141,0.072,0.211l33.001,82.5c1.564,3.91,5.319,6.289,9.288,6.289c1.236,0,2.493-0.231,3.711-0.718\r\n\tc5.128-2.052,7.622-7.871,5.571-12.999L193.671,208H247.5c5.523,0,10-4.477,10-10S253.023,188,247.5,188z M76,43h145v145H76V43z\"\/>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<\/svg>\r\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"gap-1718261057\" class=\"gap-element clearfix hidden\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1718261057 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row row-collapse align-equal align-right\"  id=\"row-1664171862\">\n\n\n\t<div id=\"col-1245994156\" class=\"col medium-2 small-12 large-2\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t<div class=\"is-border is-dashed\"\n\t\tstyle=\"border-color:rgb(228, 228, 228);border-width:0px 2px 0px 0px;margin:60px 50% 0px 0px;\">\n\t<\/div>\n\t\t\t\n\n\n\t\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img has-icon-bg\" style=\"width: 60px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"border-width:3px;color:rgb(154, 208, 173);\">\n\t\t\t\t\t\t<?xml version=\"1.0\" encoding=\"iso-8859-1\"?>\r\n<!-- Generator: Adobe Illustrator 18.0.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\r\n<!DOCTYPE svg PUBLIC \"-\/\/W3C\/\/DTD SVG 1.1\/\/EN\" \"http:\/\/www.w3.org\/Graphics\/SVG\/1.1\/DTD\/svg11.dtd\">\r\n<svg version=\"1.1\" id=\"Capa_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\r\n\t viewBox=\"0 0 297 297\" style=\"enable-background:new 0 0 297 297;\" xml:space=\"preserve\">\r\n<path d=\"M247.5,188H241V43h6.5c5.523,0,10-4.478,10-10s-4.477-10-10-10h-89V10c0-5.523-4.477-10-10-10s-10,4.477-10,10v13h-89\r\n\tc-5.522,0-10,4.478-10,10s4.478,10,10,10H56v145h-6.5c-5.522,0-10,4.477-10,10s4.478,10,10,10h53.829l-30.114,75.283\r\n\tc-2.051,5.128,0.443,10.947,5.571,12.999c1.218,0.487,2.475,0.718,3.711,0.718c3.969,0,7.724-2.379,9.288-6.289l33.001-82.5\r\n\tc0.027-0.07,0.046-0.141,0.072-0.211H138.5v78.997c0,5.522,4.477,10,10,10s10-4.478,10-10V208h13.642\r\n\tc0.026,0.07,0.045,0.141,0.072,0.211l33.001,82.5c1.564,3.91,5.319,6.289,9.288,6.289c1.236,0,2.493-0.231,3.711-0.718\r\n\tc5.128-2.052,7.622-7.871,5.571-12.999L193.671,208H247.5c5.523,0,10-4.477,10-10S253.023,188,247.5,188z M76,43h145v145H76V43z\"\/>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<\/svg>\r\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"gap-483620889\" class=\"gap-element clearfix hidden\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-483620889 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-642703626\" class=\"col medium-5 small-12 large-5\"  data-animate=\"bounceInUp\">\n\t\t\t\t<div class=\"col-inner box-shadow-2\"  >\n\t\t\t\n\t\t\t\n\n<div class=\"row row-collapse\"  id=\"row-1772071966\">\n\n\n\t<div id=\"col-1500905586\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner dark\" style=\"background-color:rgb(42, 51, 226);\" >\n\t\t\t\n\t\t\t\n\n<h3>Rest<\/h3>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1181901225\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255,255,255);\" >\n\t\t\t\n\t\t\t\n\n<p>Body has the innate ability to heal itself if given rest. Observe your body posture through out the day and correct if required. Relax your body and mind.<\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-1772071966 > .col > .col-inner {\n  padding: 10px 20px 2px 20px;\n}\n<\/style>\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-642703626 > .col-inner {\n  margin: 0px 0px 25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row row-collapse align-equal\"  id=\"row-1040204905\">\n\n\n\t<div id=\"col-2072704364\" class=\"col medium-5 small-12 large-5\"  data-animate=\"bounceInUp\">\n\t\t\t\t<div class=\"col-inner box-shadow-2\"  >\n\t\t\t\n\t\t\t\n\n<div class=\"row row-collapse\"  id=\"row-219242157\">\n\n\n\t<div id=\"col-256757521\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner dark\" style=\"background-color:rgb(154, 208, 173);\" >\n\t\t\t\n\t\t\t\n\n<h3>Hydro therapy<\/h3>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-174624000\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255,255,255);\" >\n\t\t\t\n\t\t\t\n\n<p>Cold water best works for inflammations. Hot water helps for pain relief.<\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-219242157 > .col > .col-inner {\n  padding: 10px 20px 2px 20px;\n}\n<\/style>\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-2072704364 > .col-inner {\n  margin: 0px 0px 25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-203562416\" class=\"col medium-2 small-12 large-2 small-col-first\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t<div class=\"is-border is-dashed\"\n\t\tstyle=\"border-color:rgb(228, 228, 228);border-width:0px 2px 0px 0px;margin:60px 50% 0px 0px;\">\n\t<\/div>\n\t\t\t\n\n\n\t\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img has-icon-bg\" style=\"width: 60px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"border-width:3px;color:rgb(154, 208, 173);\">\n\t\t\t\t\t\t<?xml version=\"1.0\" encoding=\"iso-8859-1\"?>\r\n<!-- Generator: Adobe Illustrator 18.0.0, SVG Export Plug-In . SVG Version: 6.00 Build 0)  -->\r\n<!DOCTYPE svg PUBLIC \"-\/\/W3C\/\/DTD SVG 1.1\/\/EN\" \"http:\/\/www.w3.org\/Graphics\/SVG\/1.1\/DTD\/svg11.dtd\">\r\n<svg version=\"1.1\" id=\"Capa_1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\"\r\n\t viewBox=\"0 0 297 297\" style=\"enable-background:new 0 0 297 297;\" xml:space=\"preserve\">\r\n<path d=\"M247.5,188H241V43h6.5c5.523,0,10-4.478,10-10s-4.477-10-10-10h-89V10c0-5.523-4.477-10-10-10s-10,4.477-10,10v13h-89\r\n\tc-5.522,0-10,4.478-10,10s4.478,10,10,10H56v145h-6.5c-5.522,0-10,4.477-10,10s4.478,10,10,10h53.829l-30.114,75.283\r\n\tc-2.051,5.128,0.443,10.947,5.571,12.999c1.218,0.487,2.475,0.718,3.711,0.718c3.969,0,7.724-2.379,9.288-6.289l33.001-82.5\r\n\tc0.027-0.07,0.046-0.141,0.072-0.211H138.5v78.997c0,5.522,4.477,10,10,10s10-4.478,10-10V208h13.642\r\n\tc0.026,0.07,0.045,0.141,0.072,0.211l33.001,82.5c1.564,3.91,5.319,6.289,9.288,6.289c1.236,0,2.493-0.231,3.711-0.718\r\n\tc5.128-2.052,7.622-7.871,5.571-12.999L193.671,208H247.5c5.523,0,10-4.477,10-10S253.023,188,247.5,188z M76,43h145v145H76V43z\"\/>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<g>\r\n<\/g>\r\n<\/svg>\r\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"gap-143871233\" class=\"gap-element clearfix hidden\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-143871233 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n<\/div><\/div>\n<div id=\"accordion-527489407\" class=\"accordion-item\"><a id=\"accordion-527489407-label\" href=\"#\" class=\"accordion-title plain\" aria-expanded=\"false\" aria-controls=\"accordion-527489407-content\"><button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\"><\/i><\/button><span>Yoga Asana  - stiram sukam asanam<\/span><\/a><div id=\"accordion-527489407-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-527489407-label\">\n\n<div class=\"row\"  id=\"row-754392469\">\n\n\n\t<div id=\"col-752261762\" class=\"col medium-8 small-12 large-8\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<p><span style=\"color: #00aae7;\">Feet<\/span> : Parallel and grounded<\/p>\n<p><span style=\"color: #00aae7;\">Toes<\/span> : Big toe together<\/p>\n<p><span style=\"color: #00aae7;\">Knee<\/span> : Straight and pulled up<\/p>\n<p><span style=\"color: #00aae7;\">Buttocks <\/span>: Pushing the muscles fwd on to the quads to create firmness in the upper legs.<\/p>\n<p><span style=\"color: #00aae7;\">Hips<\/span> : Neutral<\/p>\n<p><span style=\"color: #00aae7;\">Lower Body <\/span>: Firm and stable<\/p>\n<p><span style=\"color: #00aae7;\">Lower back <\/span>: Lifted up to accommodate upper back flexion<\/p>\n<p><span style=\"color: #00aae7;\">Abdomen<\/span> : Stretched upward<\/p>\n<p><span style=\"color: #00aae7;\">Chest<\/span> : Lifted up<\/p>\n<p><span style=\"color: #00aae7;\">Shoulder<\/span> : Rolled and pushed back\u00a0<\/p>\n<p><span style=\"color: #00aae7;\">ArmPit<\/span> : Opened and stretched from the side chest to the upper arm area\u00a0 \u00a0<\/p>\n<p><span style=\"color: #00aae7;\">Upper Back <\/span>:\u00a0 Shoulder blade area pushing forward on to the rib cage to create a dip.<\/p>\n<p><span style=\"color: #00aae7;\">Side Upper Back<\/span>: Contracted\u00a0<\/p>\n<p><span style=\"color: #00aae7;\">Arms<\/span>: Raised Up and behind<\/p>\n<p><span style=\"color: #00aae7;\">Hands<\/span>: Stretched palms facing forward<\/p>\n<p><span style=\"color: #00aae7;\">Neck &#8211; Head<\/span> : In line with shoulders, Tilting bak as the shoulders are dropping back.<\/p>\n<p><span style=\"color: #00aae7;\">Gaze<\/span>: Don&#8217;t close<\/p>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n<\/div><\/div>\n<div id=\"accordion-1778276736\" class=\"accordion-item\"><a id=\"accordion-1778276736-label\" href=\"#\" class=\"accordion-title plain\" aria-expanded=\"false\" aria-controls=\"accordion-1778276736-content\"><button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\"><\/i><\/button><span>Aasana Variation - Prayatna Shaitilyam<\/span><\/a><div id=\"accordion-1778276736-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-1778276736-label\">\n\n<p>An anjali\/namaskar mudra of the hands in Hasta Uttana Asana\u00a0<\/p>\n\n<\/div><\/div>\n<div id=\"accordion-2082906051\" class=\"accordion-item\"><a id=\"accordion-2082906051-label\" href=\"#\" class=\"accordion-title plain\" aria-expanded=\"false\" aria-controls=\"accordion-2082906051-content\"><button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\"><\/i><\/button><span>Other<\/span><\/a><div id=\"accordion-2082906051-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-2082906051-label\">\n\n\n<\/div><\/div>\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\t<div id=\"gap-893027061\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-893027061 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n<div class=\"row\"  id=\"row-846292858\">\n\n\n\t<div id=\"col-1269076278\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3 class=\"accordion_title\">Other Koshas<\/h3><div class=\"accordion\">\n\n<div id=\"accordion-801544313\" class=\"accordion-item\"><a id=\"accordion-801544313-label\" href=\"#\" class=\"accordion-title plain\" aria-expanded=\"false\" aria-controls=\"accordion-801544313-content\"><button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\"><\/i><\/button><span>Pranamaya Kosha<\/span><\/a><div id=\"accordion-801544313-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-801544313-label\">\n\n<p>Prana flow towards the upper parts of the body.<\/p>\n<p>\u00a0Upper chest breathing, with hands in Adhi mudra.Adhi mudra : Closed fist i.e thumb inside the palm, rest four fingers covering th thumb.<\/p>\n\n<\/div><\/div>\n<div id=\"accordion-3000847058\" class=\"accordion-item\"><a id=\"accordion-3000847058-label\" href=\"#\" class=\"accordion-title plain\" aria-expanded=\"false\" aria-controls=\"accordion-3000847058-content\"><button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\"><\/i><\/button><span>Manomaya kosha<\/span><\/a><div id=\"accordion-3000847058-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-3000847058-label\">\n\n<h3><span style=\"color: #00aae7;\">DHARANA<\/span><\/h3>\n<ul>\n<li>Japa Ajapa<\/li>\n<li>Nama Rupa Dharana<\/li>\n<li>Trataka<\/li>\n<li>Soft focus on building the strength and health of the upper body<\/li>\n<\/ul>\n<h3><span style=\"color: #00aae7;\">CHAKRA<\/span><\/h3>\n<p>Visualize the energy flow from the center of the heart chakra i.e Anahata chakra to the rest of the body. As the Sun&#8217;s rays spread our from the core outward, The energy is traveling across the opened arms, hands and healing the entire body, mind atmosphere around.<\/p>\n<p>Also visualize the throat chakra i.e the Vishuddi chakra transporting the prana with no blocks to the neck head region.\u00a0<\/p>\n<h3><span style=\"color: #00aae7;\">CHITA PRASADANAM<\/span><\/h3>\n<ul data-hveid=\"CDwQAQ\" data-ved=\"2ahUKEwjK_qLSx6iQAxVLTmwGHTvNI7gQm_YKegQIPBAB\">\n<li>\n<div class=\"zMgcWd dSKvsb\" data-il=\"\">\n<div data-crb-p=\"\">\n<div class=\"xFTqob\">\n<div class=\"Gur8Ad\"><span data-huuid=\"9998918073817654249\"><strong>Goal:<\/strong>\u00a0<\/span><\/div>\n<div class=\"vM0jzc\"><span data-huuid=\"9998918073817653622\">The ultimate goal is to achieve mental stability and purity, which is necessary for progress in yoga and can lead to liberation (samadhi).<span class=\"pjBG2e\" data-cid=\"d9e20b1d-30e7-4ef1-bad4-f11295ccc0a9\"><span class=\"UV3uM\">\u00a0<\/span><\/span><\/span><\/p>\n<div class=\"NPrrbc\" data-cid=\"d9e20b1d-30e7-4ef1-bad4-f11295ccc0a9\" data-uuids=\"9998918073817654249,9998918073817653622\">\n<div class=\"BMebGe btku5b LwdV0e FR7ZSc OJeuxf\" tabindex=\"0\" role=\"button\" aria-label=\"View related links\" data-hveid=\"CCEQAQ\" data-ved=\"2ahUKEwjK_qLSx6iQAxVLTmwGHTvNI7gQ3fYKegQIIRAB\">\n<div class=\"niO4u\">\u00a0<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/li>\n<li>\n<div class=\"zMgcWd dSKvsb\" data-il=\"\">\n<div data-crb-p=\"\">\n<div class=\"xFTqob\">\n<div class=\"Gur8Ad\"><span data-huuid=\"9998918073817656464\"><strong>Practice:<\/strong>\u00a0<\/span><\/div>\n<div class=\"vM0jzc\"><span data-huuid=\"9998918073817655837\">It involves cultivating a specific mental attitude towards four types of people:<\/span><\/p>\n<ul data-hveid=\"CDkQAQ\" data-ved=\"2ahUKEwjK_qLSx6iQAxVLTmwGHTvNI7gQm_YKegQIORAB\">\n<li><span data-huuid=\"9998918073817653956\"><strong>Friendliness (Maitri):<\/strong>\u00a0<\/span><span data-huuid=\"9998918073817653329\">Towards those who are happy.<span class=\"pjBG2e\" data-cid=\"5febe621-fcd5-4929-a7e8-5cc5d266c21e\"><span class=\"UV3uM\">\u00a0<\/span><\/span><\/span>\n<div class=\"NPrrbc\" data-cid=\"5febe621-fcd5-4929-a7e8-5cc5d266c21e\" data-uuids=\"9998918073817653956,9998918073817653329\">\n<div class=\"BMebGe btku5b LwdV0e FR7ZSc OJeuxf\" tabindex=\"0\" role=\"button\" aria-label=\"View related links\" data-hveid=\"CCQQAQ\" data-ved=\"2ahUKEwjK_qLSx6iQAxVLTmwGHTvNI7gQ3fYKegQIJBAB\">\n<div class=\"niO4u\">\u00a0<\/div>\n<\/div>\n<\/div>\n<\/li>\n<li><span data-huuid=\"9998918073817656171\"><strong>Compassion (Karuna):<\/strong>\u00a0<\/span><span data-huuid=\"9998918073817655544\">Towards those who are suffering.<span class=\"pjBG2e\" data-cid=\"8e2308db-90dc-490d-b3ff-d6f02c0a29e1\"><span class=\"UV3uM\">\u00a0<\/span><\/span><\/span>\n<div class=\"NPrrbc\" data-cid=\"8e2308db-90dc-490d-b3ff-d6f02c0a29e1\" data-uuids=\"9998918073817656171,9998918073817655544\">\n<div class=\"BMebGe btku5b LwdV0e FR7ZSc OJeuxf\" tabindex=\"0\" role=\"button\" aria-label=\"View related links\" data-hveid=\"CDUQAQ\" data-ved=\"2ahUKEwjK_qLSx6iQAxVLTmwGHTvNI7gQ3fYKegQINRAB\">\n<div class=\"niO4u\">\u00a0<\/div>\n<\/div>\n<\/div>\n<\/li>\n<li><span data-huuid=\"9998918073817654290\"><strong>Joyfulness (Mudita):<\/strong>\u00a0<\/span><span data-huuid=\"9998918073817653663\">When observing others who are virtuous.<span class=\"pjBG2e\" data-cid=\"cfb840d3-ea9f-4ee5-841b-d36044f9dace\"><span class=\"UV3uM\">\u00a0<\/span><\/span><\/span>\n<div class=\"NPrrbc\" data-cid=\"cfb840d3-ea9f-4ee5-841b-d36044f9dace\" data-uuids=\"9998918073817654290,9998918073817653663\">\n<div class=\"BMebGe btku5b LwdV0e FR7ZSc OJeuxf\" tabindex=\"0\" role=\"button\" aria-label=\"View related links\" data-hveid=\"CCwQAQ\" data-ved=\"2ahUKEwjK_qLSx6iQAxVLTmwGHTvNI7gQ3fYKegQILBAB\">\n<div class=\"niO4u\">\u00a0<\/div>\n<\/div>\n<\/div>\n<\/li>\n<li><span data-huuid=\"9998918073817656505\"><strong>Indifference (Upeksha):<\/strong>\u00a0<\/span><span data-huuid=\"9998918073817655878\">Towards those who are causing harm.<span class=\"pjBG2e\" data-cid=\"4afc11b8-f012-4dcd-bad6-b5b109acb559\"><span class=\"UV3uM\">\u00a0<\/span><\/span><\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/li>\n<\/ul>\n\n<\/div><\/div>\n<div id=\"accordion-79740635\" class=\"accordion-item\"><a id=\"accordion-79740635-label\" href=\"#\" class=\"accordion-title plain\" aria-expanded=\"false\" aria-controls=\"accordion-79740635-content\"><button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\"><\/i><\/button><span>Vignynamaya kosha<\/span><\/a><div id=\"accordion-79740635-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-79740635-label\">\n\n<p><span style=\"color: #00aae7;\">Recollect the wisdom from the seers\u00a0<\/span><\/p>\n<p><span style=\"color: #00aae7;\">Pure Intellect to work &#8211; Hamsa &#8211; separate water from milk<\/span><\/p>\n<p>No mind \/ego just the doing.<\/p>\n<p><span style=\"color: #00aae7;\">Dvaita to Advaita<\/span><\/p>\n<p>No two, there is no seer or the seen, there is only the seeing.<\/p>\n\n<\/div><\/div>\n<div id=\"accordion-3454958749\" class=\"accordion-item\"><a id=\"accordion-3454958749-label\" href=\"#\" class=\"accordion-title plain\" aria-expanded=\"false\" aria-controls=\"accordion-3454958749-content\"><button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\"><\/i><\/button><span>Anandamaya kosha<\/span><\/a><div id=\"accordion-3454958749-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-3454958749-label\">\n\n<p>Bhakthi Tanmayatvam<\/p>\n<p>Nishkama karma<\/p>\n<p>Krida<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n\n<\/div><\/div>\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\t<div id=\"gap-1356049803\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1356049803 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_912843480 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n}\n#section_912843480 .ux-shape-divider--top svg {\n  height: 150px;\n  --divider-top-width: 100%;\n}\n#section_912843480 .ux-shape-divider--bottom svg {\n  height: 150px;\n  --divider-width: 100%;\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"text-center\"><div class=\"is-divider divider clearfix\" style=\"max-width:300px;\"><\/div><\/div>\n\n\t<section class=\"section\" id=\"section_1411549876\">\n\t\t<div class=\"bg section-bg fill bg-fill  bg-loaded\" >\n\n\t\t\t\n\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<span class=\"scroll-to\" data-label=\"Scroll to: #Bibliography\" data-bullet=\"true\" data-link=\"#Bibliography\" data-title=\"Bibliography\"><a name=\"Bibliography\"><\/a><\/span>\n\n<div class=\"row\"  id=\"row-220844438\">\n\n\n\t<div id=\"col-1916919993\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n<h3 class=\"accordion_title\">Bibliography<\/h3><div class=\"accordion\">\n\n<div id=\"accordion-707149920\" class=\"accordion-item\"><a id=\"accordion-707149920-label\" href=\"#\" class=\"accordion-title plain\" aria-expanded=\"false\" aria-controls=\"accordion-707149920-content\"><button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\"><\/i><\/button><span>Many thanks to all the direct and indirect References, without your  contribution this website would have been not possible<\/span><\/a><div id=\"accordion-707149920-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-707149920-label\">\n\n<h3>\u00a0<\/h3>\n<ol>\n<li>\n<div class=\"ui-dialog ui-corner-all ui-widget ui-widget-content ui-front\" tabindex=\"-1\" role=\"dialog\" aria-describedby=\"_ncbi_dlg_citbx_NBK551649\" aria-labelledby=\"ui-id-1\">\n<div id=\"_ncbi_dlg_citbx_NBK551649\" class=\"ui-dialog-content ui-widget-content\">\n<div class=\"bk_tt\">Flynn W, Vickerton P. Anatomy, Abdomen and Pelvis: Abdominal Wall. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-.\u00a0<span class=\"bk_cite_avail\">Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK551649\/\u00a0<\/span><\/div>\n<\/div>\n<\/div>\n<\/li>\n<li>https:\/\/www.tummee.com\/yoga-poses\/hasta-uttanasana<\/li>\n<li>https:\/\/www.alamy.com\/stock-photo-indian-man-practicing-yoga-next-to-a-river-in-south-india-137333307.html<\/li>\n<li>Kumawat, Jitendra &amp; Sharma, Rakesh &amp; Sharma, Dr. (2021). ANATOMICAL EXPLORATION ON VARIOUS POSTURES OF &#8220;SURYANAMASKARA&#8221;. 10. 1435. 10.20959\/wjpr202114-22422.<\/li>\n<li>&lt;a href=&#8221;https:\/\/www.flaticon.com\/free-icons\/cage&#8221; title=&#8221;cage icons&#8221;&gt;Cage icons created by e.c &#8211; Flaticon&lt;\/a&gt;<\/li>\n<\/ol>\n\n<\/div><\/div>\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1411549876 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n}\n#section_1411549876 .ux-shape-divider--top svg {\n  height: 150px;\n  --divider-top-width: 100%;\n}\n#section_1411549876 .ux-shape-divider--bottom svg {\n  height: 150px;\n  --divider-width: 100%;\n}\n<\/style>\n\t<\/section>\n\t\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":[],"_links":{"self":[{"href":"https:\/\/selfexplorer.org\/index.php\/wp-json\/wp\/v2\/pages\/5499"}],"collection":[{"href":"https:\/\/selfexplorer.org\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/selfexplorer.org\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/selfexplorer.org\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/selfexplorer.org\/index.php\/wp-json\/wp\/v2\/comments?post=5499"}],"version-history":[{"count":163,"href":"https:\/\/selfexplorer.org\/index.php\/wp-json\/wp\/v2\/pages\/5499\/revisions"}],"predecessor-version":[{"id":6464,"href":"https:\/\/selfexplorer.org\/index.php\/wp-json\/wp\/v2\/pages\/5499\/revisions\/6464"}],"wp:attachment":[{"href":"https:\/\/selfexplorer.org\/index.php\/wp-json\/wp\/v2\/media?parent=5499"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}