Jeevan Vigyan - A Guide Of Teachers Training: 09.6 ►Janushirasan, Paschimottanasana

Janushirasan

1. Sit with the legs stretched in front of the body on the Carpet.
2. While exhaling bend die left leg and place the heel against the perineum
3. While inhaling take both the hands on the top.
4. While exhaling bend forward and hold the right foot with the hands. Touch the knees with nose.
5. While exhaling bring the hands down. Get back in the initial position.

Note: In the same way bend the right leg and practise.

Benefits

1. The strength in legs increases
2. It is beneficial for the diabetes
3. Strengthens the digestive system
4. Spinal cord becomes flexible
5. The problems of urinary bladder abdomen and chest are reduced

Paschimottanasana

1. Sit on the carpet stretching the legs forward placing the hands on your knees. Inhaling take both hands up towards the sky
2. While exhaling hold the toe with your fingers and let the nose touch the knee
3. While breathing in raise both the hands up.
4. Bring your hands back to the position while breathing out

Benefits

1. Abdominal weight reduces
2. Spine becomes supple
3. It is beneficial in diabetes.
4. It cures constipation and. Spermatorrhoea(Swapanadosh)