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Stages: 1. Place the left leg in vajrasana, and the heel below the buttock. 2. Stretch the leg leg backwards. 3. Place both hands on both sides of the left knee. 4. Stretch the neck backwards and make an arch of the backbone. Repeat on the other side. Benefits: 1. As per vajrasana and bhujangasana. 2. However, the backbone is stretched back with more comfort. 3. Flexible and erect backbone. 4. Pressure on digestive system. 5. Nerves purified. 6. Strengthens knees and ankles. 7. Cure ailments of menses and womb. 8. During pregnancy improves delivery. Precautions: Diseases of backbone, ulcer in stomach, hernia. |