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Sit
upright. |
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1. |
Stretch
the legs forward. |
2. |
Bending
the left leg, press the anus with the heel. |
3. |
While
inhaling, raise both arms over the head. |
4. |
Exhaling,
bend forward. |
5. |
Hold
the right big toe with the hands. |
6. |
Inhale
in the upright position. |
7. |
While
exhaling bend forward and touch the forehead to the right knee. |
8. |
Draw
the stomach and navel in wards. Pull the anus inward. |
9. |
Keep
the right leg straight. |
10. |
Finally,
reverse the process with the other leg. |
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Practice
three to five times up to three minutes. |
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1. |
It reduces
excess fat. |
2. |
It
is very helpful for constipation, dyspepsia, seminal weakness, and pain in the
waist and legs. |
3. |
It
massages the spleen, the liver and the abdominal organs. |
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Janushirasana
