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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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