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| 1. |
Lie down with face and the forehead touching the ground, arms extended along side the body and legs straight. |
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| 2. |
Bend your legs at the knees towards the hips, bringing them forward so that they can be held firmly by the hands at the ankles on the respective sides. |
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| 3. |
While inhaling, stretch your legs backwards and raise your thighs, chest and head simultaneously. Hands should be kept straight. The weight of the body should be on the navel. Knees should be kept close, if possible, with eyes looking upwards. This posture should be retained for at least a few seconds, holding the breath. |
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| Benefits |
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Useful in nervous system, diabetes, liver diseases, menstrual irregularities and erectile dysfunction. |
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| Precautions |
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Persons suffering from heart diseases, high blood pressure, hernia, stomach and bowel ulcers and slipped disc should avoid this asana. |
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