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1. |
Stretch
out the legs straightforward, close to each other. |
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1. |
While
inhaling, raise both hands. |
2. |
Then
exhaling bend forward. |
3. |
Catch
the big toes of the feet by the fingers. |
4. |
Then,
inhale. While exhaling touch the nose to the right knee. |
5. |
While
inhaling, keep the spine straight. |
6. |
In
the same way, inhale, exhale and touch the nose to the left knee. |
7. |
Inhale
and return to the upright position. |
8. |
Then
exhale again inhale. While exhaling touch the nose between the knees. |
9. |
When
retaining each position, breathe normally. |
10. |
Do
not raise the knees to touch the nose. |
11. |
Instead,
maintain contact with the ground with the back of the knees. |
12. |
Try
to bring your nose down with your spine extended and straight. |
13. |
To
complete the asana, relax your grip on the toes and return to your original upright
position. |
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One
minute to three minutes. Increase the duration order to increase spiritual development. |
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1. |
This
asana improves functions of the abdominal organs. |
2. |
It
makes the spine elastic, reduces fat in the abdomen. |
3. |
It
provides relief from diabetes, emission, constipation, etc. |
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