1.  Perform Hanumanasana (refer Fig. 61.0).

2.  Stretch the chest forward and push the head back as much as possible. Bend the left knee and place it near the head.  The knee should be perpendicular.

3.  By exhalation move the left arm over the head and grip the left foot.  Take few breaths.  Start exhalation and place the right arm over the head and catch the left foot with right hand.  (refer Fig. 73.0).


4.  Stay in this position for about 8 to 10 seconds and then slowly release the grip.  Finally come back to Hanumanasana.

Therapeutic Advantages.

1.  In this exercise the neck and shoulder muscle are fully exercised.  Also strengthen the thighs, legs and the ankles, hence it is recommended for athletes and sportsmen.

2.  This exercise is also recommended for growing children in order to attain height and personality.

3.  This exercise helps to eliminate urinary disorders and also checks sexual diseases.

4.  Due to increase of blood circulation to thyroids, parathyroid, and adrenal glands, the disorders in those region are effectively cured.

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