Yoga Bhadrasana & vakrasana

Bhadrasana
Technique

1. Sit with your legs folded at the knees and the soles of your feet touching each other as near the body as possible.
2. Keep your back straight and hold your toes with both hands.
3. Exhale and slowly press the knees down to touch the floor.
4. Inhale and slowly life the knees upwards.
5. Repeat 10 to 20 times.

   Benefits

1. Makes the lumbar region flexible.

 

vakrasana
Technique

1. Sit on the floor with your legs straight out in front.
2. Keep your back straight and place your hands on the sides with palms flat on the ground and fingers pointing forward.
3. Bend your left knee. Place the sole of the left foot on the ground touching the right thigh.
4. Place your left hand flat on the floor about 9 inches behind the back, keeping fingers joined.
5. Stretch your right hand over the left knee and hold the toes of your left foot.
6. Turn your head to the left as far back as possible. Maintain this position for 5 to 10 seconds.
7. Reverse the process and return slowly to the starting position. Repeat  the process with the right leg.

Benefits

1. Helps in the treatment of diabetes.
2. Relieves constipation
3. Strengthens the kidneys and stomach
4. Makes spine flexible