Marjarasana

pic1

 Sit comfortably on vajrasana posture as in pic 1.

Then stand on knees. Place hands in front of you, pressing palms on the ground.  Spacing in between  your hands and knees should be almost same. In this posture inhale strongly and deeply, bending

in the spinal cord  to the maximum. Keep head and neck bend backward as in pic 2.

Now raise your spinal cord and exhale strongly through your mouth at once with a strong sound 'hah', bending your neck and head downwards as in pic 3. This completes the exercise. Then inhale strongly through your nose and come back to the posture as in pic 2 , then exhale through your mouth as in pic 3. Do this exercise 15 times.

Benefits

Strengthens spinal cord.

Removes stiffness in spinal cord and makes it more flexible.

Ventilates lungs.

 





pic 2

pic 3