SHASHANKASANA - the hare

Is one of the best relaxatives postures.
The whole spine, muscles of the back and neck relax in this position and the breath deepens into the back of the lungs. If during this asana, you practice abdominal breathing, it will gently massage the digestive organs and the lower back.

An other benefit is that this exercice improves blood supply to the head and therefore nourishes the eyes and all brain functions. It helps to relieve fatigue and promotes concentration.

Anxiety and depression are relieved due to its calming effect.

Recommendation: If you suffer of high blood pressure, avoid to stay in this posture longtime, or put your hands under your front. In this way, the blood will not supply so much the head. 

UTTHANASANA - Standing from Squatting: RESCUE FOR (NOT ONLY) WOMEN

This asana is very good for women in each age: for young girls, because is beneficial for irregular menstruation or menstrual problems.

Also it is especially good for women before childbirth. If the child is not in good position, breech position, by practicing this asana the child could turn and births in natural way.
In the same time, it is very suitable to practice this exercise after the childbirth, because the effects on pelvic floor is very big and the deep muscles of the pelvic floor need to be restored. 
And the womens can continue to practice it regulary. This asana serves as prevention against urinary incontinence, disease so flared in seniors generation.

The exercise develops stability and regulates the breath.

HOW TO PRACTICE IT?

The exercise is practised in three stages. With the first squatting movement the hands should be reach thigh level. With the second, knee level, and with the third, calf level. During the squatting movement the trunk of the body should always remain upright. Even it is good to push the pelvis forward.