 | |  |
| Sit
upright. |
| | |
 | |
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. |
| | |
 | |
| | Practice
three to five times up to three minutes. |
|
| |
 | |
|
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. |
| | |
Janushirasana
