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.
   
How to train the mind
We have drawn a circle around the mind. We do not want to cross this circle. It is not possible to assess the potential of the mind without breaking this cordon. The mind can know the thoughts of other minds also and influence them. It can send and receive messages to and from other minds also.

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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