As the name suggests, Jangha Shakti Vikasaka exercise helps in strengthening the thigh muscles and improving its shape. This is a set of two exercises
Table of Contents
Jangha Shakti Vikasaka 1
Starting Posture
Stand straight with your feet together.
Exercise/ Technique
- Inhale through the nose and at the same time throw up your arms while jumping up with your feet together and coming down on your toes with feet apart.
- While exhaling, lower your arms, while jumping up and coming down on your toes with your feet together.
- Care should be taken to see that when coming down your arms do not touch thighs, nor should your legs bend at the knees.
- Repeat this exercise in reverse order, i.e. inhale when bringing the arms down and exhale when throwing up.
Beginners should practice this pair of exercise 25 times, each.
Jangha Shakti Vikasaka 2
Starting Posture A
Stand straight with your feet together.
Exercise/ Technique A
- Inhaling through the nose, bend your knees gradually, with your arms held out before you parallel to the ground. Stop when your thighs are parallel to the ground and try to maintain this position as long as you can.
- Take care to prevent the heels or the toes from rising from the ground.
- The knees must be together.
- Then begin to rise gradually, while exhaling. If in the beginning you find it difficult to hold your breath while doing this exercise, you can breathe normally, until, with sufficient practice, you can hold your breath.
Beginners may practice for 5 times.
Starting Posture B
With your feet together, heels raised, body erect, spread your arms sideways, throwing your entire weight on the toes.
Exercise/ Technique B
- Breathing in and spreading you knees apart bend your knees but without sitting on your heels.
- While in this position, hold your breath as long as you can.
- While rising exhale slowly, Breathe normally to begin with, if it is difficult to hold your breath.
Beginners may practice for 5 times.
Precaution of Jangha Shakti Vikasaka
People with the following conditions must be careful:
- Knee surgery
- Artificial Knee replacement
- Rheumatoid Arthritis
- Lower Back Pain / Ankle Pain
Benefits of Jangha Shakti Vikasaka
- These exercise develop the thighs and make them shapely.
- With this exercise, one develops the stamina of walking long distances without tiring.
- Thin limbs acquire healthy flesh, while flabby ones get rid of the superfluous flesh. Within a very short time benefits of a lasting nature are noticed.
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