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| pic 1 |
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| pic 2 |
Sit in vajrasana with the right big toe over the left big toe. Rest your bottom comfortably over the heels. Join the index finger and thumb of each hand, the other fingers stretched as in pic 1. Fix the joined fingers in the joint between the thighs and the abdomen as in pic 2. Inhale slowly and deeply, while exhaling slowly, bent forward from the waist as in pic 3 without raising your bottom. Bend forward as much as possible without any strain.
The spinal cord, neck and head should be in a straight position. Then while inhaling raise the body from the waist and exhaling bend forward. Do this exercise 5 times.
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| pic 3 |
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| pic 5 |
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| pic 4 |
Bend the thumb over the palm, in both the hands. Close the four fingers over the thumb. Keep the fists joined under the navel as in pic 4 and inhale. Exhale and bend forward as in pic 5. Do this exercise 5 times.
Benefits
Strengthen the abdominal muscles, activates the pancreas, ventilate the lungs and relieves from menstrual disorder.
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