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Bakasana (heron pose)  

Stages: 1. Pre Pose Padmasana. 2. Place the palms to the front with fingers well stretched before the chin. 3. Raise (lift) the padmasana and rest the shins on the back-side of both arms. For that bend the hand suitably in at the elbows. Gaze to the front. Benefits: 1. Same as paschimottonasana, increased strength in the stomach and intestines. 2. Strengthens the arm and abdominal muscles. 3. Improves balance, focus and concentration. Precautions: Balancing, weak arms, heart trouble, hypertension, knee pain.
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