Janushirasana
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1.
Sit upright.
   
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1.
Stretch the legs forward.
2.
Bending the left leg, press the anus with the heel.
3.
While inhaling, raise both arms over the head.
4.
Exhaling, bend forward.
5.
Hold the right big toe with the hands.
6.
Inhale in the upright position.
7.
While exhaling bend forward and touch the forehead to the right knee.
8.
Draw the stomach and navel in wards. Pull the anus inward.
9.
Keep the right leg straight.
10.
Finally, reverse the process with the other leg.
   
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  Practice three to five times up to three minutes.
   
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1.
It reduces excess fat.
2.
It is very helpful for constipation, dyspepsia, seminal weakness, and pain in the waist and legs.
3.
It massages the spleen, the liver and the abdominal organs.
   
I Seek Refuge In The Enlightened Ones
Every man has a right to freedom. In ethics, though, both independence and dependence have relative importance. There can be no absolute independence without dependence...

Do You Know ?
Scientific breathing begins with a slow, calm and complete exhalation. Contraction of the abdominal muscles helps to evacuate the lungs by raising the diaphragm. Having emptied the lungs, the next step is to fill it up to the maximum extent.

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