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Steps
1.Sit on the ground, stretching both
the legs forward. Bend your right leg
and place the heel under the left hip.
2.Now bend your left leg, cross it over
and place your foot by the side of the
right knee. Try to hold the left ankle
by passing the right arm over the left
side of the left knee. At the same time,
exhale and take the left arm behind the
back and press the right side under the
ribs.
3. This has to be done by twisting the
trunk to the back as much as possible.
Maintain this posture for a few seconds
and increase the duration to two minutes
gradually.
4.Repeat the same process on the other
side for the same duration.
Benefits &
Precautions:
This asana exercises the spine and ensures
its free movement. It massages the liver,
spleen, bladder, pancreas, intestine and
other abdominal organs. It stretches and
strengthens the spinal nerves. It is highly
recommended for treatment of obesity,
dyspepsia, diabetes and urinary disorders.
One should not do this asana forcibly.
Disclaimer
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