Ustrasan

Method :- Sit in Vajrasan. With inhale, stand on the knees, with exhale rotate the right hand towards backside and hold the right ankle. With inhale rotate the left hand at the back side and hold the left ankle. Stretch the complete body at the backside. Do breathing in this posture. While inhaling comeback in straight posture, rotating hands.

Benefits :- Beneficial for digestive and reproductive system. Alleviates constipation. Loosens up the vertebrata and stimulates spinal nerves. Relieves backache, rounded back and drooping shoulders. Tones the organs in neck and regulates the thyroid gland.

Caution :- Suffering from severe back ailments and enlarged thyroids should do under guidance.