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Nauka Sanchalana

Exercise -22: Nauka sanchalana

Assume a sitting position with legs outstretched in front.

Keeping the legs together, move your arms and upper body in the boat rowing motion.

Make circular motions, bending the body forward and backward as much as possible.

Repeat 10 times.

Repeat the same asana in the opposite direction for 10 times.

Benefit- The massaging action on the abdominal organs and muscles…

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Sukhasana

Exercise-44: Sukhasana (the easy pose)

Sit with the legs stretched in front of the body.

Fold right foot under the left thigh.

Fold left foot under the right thigh.

Place hands on the knees.

Keep head, neck and back straight.

Tie a cloth piece around the back and knees to practice this asana for longer periods of time.

Stop practicing this asana once any of the classical meditative asanas…

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Jalandhra Bandha

Jalandhara bandha (The chin lock)

Sit in any of the meditative poses which allow the knees to firmly touch the floor. (Sukhasana is not suitable).

Persons, who cannot sit in padmasana, siddhasana, etc., can do jalandhara bandha while standing.

Place the palms on top of the knees.

Relax the whole body and close the eyes.

Inhale deeply, retain the breath inside, bend the head forward and press the…

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