HOW TO STRENGTHENS YOUR WRISTS, ARMS, BACK, AND HIPS ?

EKA PADASANA

PRACTICE

STAND RELAXED, WITH THE FEET TOGETHER.
RAISE THE ARMS DIRECTLY ABOVE THE HEAD ADN INTERLOCK THE FINGERS WITH THE PALMS TOGETHER.
BEND FORWARD SLOWLY FROM THE HIPS, KEEPING THE TRUNK, HEAD AND ARMS IN A STRAIGHT LINE AND TRANSFERRING THE WEIGHT ON TO THE RIGHT LEG.
SIMULTANEOUSLY RAISE TH LEFT LEG STRAIGHT BACK, KEEPING IT IN LINE WITH THE TRUNK.
THE BODY SHOULD POINT FROM THE RIGHT HIP JOINT.
IN THE FINAL POSITION THE LEFT LEG, TRUNK, HEAD AND ARMS ARE ALL IN ONE STRAIGHT, HORIZONTAL LINE.
THE RIGHT LEG IS STRAIGHT AND VERTICAL.
FOCUS THE GAZE ON THE HANDS.
HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE AND THEN, KEEPING THE ARMS, BACK AND LEG ALIGNED, RETURN TO THE UPRIGHT POSITION.
SLOWLY LOWER THE ARMS AND RETURN TO THE STARTING POSITION.
REPEAT THE MOVEMENT, RAISING THE RIGHT LEG BACK.

BREATHING

INHALE WHILE RAISING THE ARMS.
EXHALE WHILE BENDING TO ASSUME THE FINAL POSITION.
BREATHE NORMALLY IN THE FINAL POSITION.
INHALE WHILE RETURNING TO THE UPRIGHT POSITION.
EXHALE WHILE LOWERING THE ARMS.

DURATION

UP TO 3 TIMES ON EACH SIDE, HOLDING FOR AS LONG AS IS COMFORTABLE EACH TIME.

AWARENESS

PHYSICAL - ON MAINTAINING THE ALIGNMENT OF LIMBS AND SPINE, AND ON MAINTAINING BALANCE.

SPIRITUAL - ON SWADHISTHANA OR MANIPURA CHAKRA.

SEQUENCE

THIS ASANA SHOULD BE PRECEDED OR FOLLOWED BY A BACKWARD BENDING ASANA SUCH AS MUKARASANA. THIS POSTURE MAY BE USED AS A PRELIMINARY PRACTICE TO BAKASANA.

CONTRA-INDICATIONS

PEOPLE WITH LOWER BACK PROBLEMS, HEART PROBLEMS OR HIGH BLOOD PRESSURE SHOULD NOT DO THIS ASANA.

BENEFITS

THIS ASANA STRENGTHENS THE ARMS, WRISTS, BACK, HIPS AND LEG MUSCLES. IT HELPS DEVELOP MUSCULAR COORDINATION, NERVOUS BALANCE AND CONCENTRATION.

BAKASANA

PRACTICE

RELAX IN THE STANDING POSITION WITH THE FEET TOGETHER.
RAISE THE ARMS IN FRONT OF THE BODY OVER THE HEAD.
BEND FORWARD FROM THE HIPS, TRANSFERRING THE WEIGHT TO THE RIGHT FOOT, AND TOUCH THE TOES OF THE RIGHT FOOT WITH BOTH HANDS.
SIMULTANEOUSLY, SLOWLY STRETCH THE LEFT LEG BEHIND, RAISING IT AS HIGH AS IS COMFOTABLE AND BRING THE FOREHEAD TOWARDS THE RIGHT KNEE.
KEEP BOTH LEGS STRAIGHT.
TO RELEASE, LOWER THE LEG AND RETURN TO THE UPRIGHT POSITION, KEEPING THE ARMS STRAIGHT AS THEY ARE RAISED ABOVE THE HEAD.
THEN LOWER THE ARMS AND RELAX IN THE STANDING POSITION.
REPEAT THE PRACTICE ON THE OTHER SIDE.

BREATHING

INHALE WHILE RAISING THE ARMS.
EXHALE WHILE BENDING FORWARD.
INHALE WHILE RETURNING TO THE UPRIGHT POSITION.
EXHALE WHILE LOWERING THE ARMS.

DURATION

UP TO 3 TIMES ON EACH SIDE, HOLDING FOR AS LONG AS IS COMFOTABLE EACH TIME.

AWARENESS

PHYSICAL - ON MAINTAINING BALANCE.
SPIRITUAL - ON SWADHISTHANA OR MANIPURA CHAKRA.

CONTRA - INDICATIONS

PEOPLE WITH BACK OR HEART PROBLEMS, HIGH BLOOD PRESSURE OR VERTIGO SHOULD NOT PRACTICE THIS ASANA. CAUTIONS FOR INVERTED ASANAS APPLY.

BENEFITS

STRENGTHENS THE BACK, HIP AND LEG MUSCLES, IMPROVES BLOOD CIRCULATIONAND GIVES A BENEFICIAL COMPRESSION TO THE ABDOMINAL ORGANS. IT AIDS CONCENTRATION, BALANCE AND NERVOUS COORDINATION.

UTTHITA HASTA PADANGUSTHASANA

STAND UPRIGHT WITH THE FEET TOGETHER AND RELAX THE WHOLE BODY.
FOCUS THE GAZE ON A FIXED POINT.
BEND THE RIGHT KNEE, BRINGING THE THIGH AS CLOSE AS POSSIBLE TO THE CHEST.
PLACE THE RIGHT ARM AROUND THE OUTSIDE OF THE BENT LEG AND TAKE HOLD OF THE BIG TOE.
STRAIGHTEN THE RIGHT LEG IN FRONT OF THE BODY, THEN SLOWLY PULL IT UP CLOSER TO THE BODY.
DO NOT STRAIN THE LEG MUSCLES.
RAISE THE LEFT ARM TO THE SIDE FOR BALANCE AND PERFORM CHIN OR JNANA MUDRA WITH THAT HAND.
HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
BEND THE KNEE, RELEASE THE TOE AND SLIGHTLY LOWER THE FOOT TO THE FLOOR.
RELAX THE ARMS.
REPEAT ON THE OTHER SIDE.

BREATHING

INHALE AFTER GRASPING THE BIG TOE.
EXHALE WHILE STRAIGHTENING THE RAISED LEG, THEN INHALE.
EXHALE WHILE PULLING THE LEG HIGHER.
BREATHE DEEPLY IN THE FINAL POSITION.
EXHALE WHILE LOWERING THE LEG.

DURATION

HOLD THE FINAL POSITION FOR UP TO 60 SECONDS. THOSE PEOPLE WHO ARE UNABLE TO MAINTAIN THE POSE MAY REPEAT UP TO 5 TIMES WITH EACH LEG.

AWARENESS

PHYSICAL - ON THE STRETCH ALONG THE BACK OF THE LEG. ON THE HIPS, AND ON MAINTAINING BALANCE BY FOCUSING ON THE CHOSEN FIXED POINT.

SPIRITUAL - ON MOOLADHARA OR SWADHITHANA CHAKRA.

INDICATION

THIS ASANA SHOULD NOT BE PRACTICED BY PEOPLE WITH SCIATICA OR HIP COMPLAINTS.

BENEFITS

IMPROVES CONCENTRATION AND COORDINATES MUSCULAR AND NERVOUS BALANCE. THE HIPS AND LEG MUSCLES ARE STRENGTHENED AND TONED, AND THE HARMSTRINGS ARE STRETCHED, HELPING THE KNEE AND ANKLE JOINTS.

VARIATION 1

REPEAT THE BASIC FORM, BUT HOLD THE RAISED STRAIGHT LEG WITH BOTH HANDS.
CLASP THE FINGERS TOGETHER AND PLACE THEM BEHIND THE HEEL.
USING THE ARMS AS LEVERS, GENTLY PULL THE LEG A S NEAR AS POSSIBLE TO THE HEAD WITHOUT STRAINING.
ADVANCED PRACTITIONERS MAY BE ABLE TO TOUCH THEIR CHIN TO THE RAISED LEG.

VARIATION 2

STAND UPRIGHT WITH THE FEET TOGETHER AND FOCUS ON A FIXED POINT.
BEND THE RIGHT KNEE AND RAISE THE THIGH TOWARDS THE CHEST.
PLACE THE RIGHT ARM ALONG THE INSIDE OF THE RIGHT LEG AND HOLD THE BIG TOE WITH THE HAND.
TURN KNEE OUT TO THE RIGHT AND SLOWLY STRAIGHTEN THE LEG TO THE SIDE.
RAISE THE LEFT ARM TO THE SIDE TO ASSIST WITH BALANCE AND ADOPT JNANA MUDRA.
RAISE THE LEG HIGHER AND BRING IT CLOSER TO THE BODY.
HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
BEND THE RIGHT KNEE AND BRING THE LEG BACK TO THE CENTRE.
RELEASE THE UPRIGHT ARM, THEN THE TOE, AND LOWER THE LEG TO THE FLOOR.
REPEAT ON THE OTHER SIDE.

MERUDANDASANA

PRACTICE

SIT WITH THE LEGS OUTSTRETCHED.
BEND THE KNEES AND PLACE THE FEET FLAT ON THE FLOOR IN THE FRONT OF THE BUTTOCKS, ABOUT HALF APART.
HOLDING THE BIG TOES, SLOWLY LEAN BACKWARD, BALANCING ON THE COCCYX.
STRAIGHTEN THE LEGS AND ARMS, RAISING THEM UPRIGHT.
STEADY THE BODY, KEEPING THE SPINE STRAIGHT, THEN SEPARATE THE LEGS AS WIDE AS POSSIBLE.
DO NOT STRAIN.
HOLD THE FINAL POSITION, KEEPING THE GAZE FOCUSED ON A FIXED POINT.
BRING THE LEGS TOGETHER AT THE CENTRE, BEND THE KNEE AND LOWER THE FEET ON THE FLOOR.

BREATHING

INHALE IN THE SITTING POSITION.
RETAIN THE BREATH INSIDE WHILE STRETCHING THE LEGS AND HOLDING FINAL POSITION.
IF HOLDING THE POSE FOR SOME TIME, BREATHE NORMALLY.
EXHALE AFTER LOWERING THE FEET.

DURATION

PRACTICE UP TO 5 ROUNDS, HOLDING THE BREATH IN THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.

AWARENESS

PHYSICAL - ON THE STRETCH IN THE ARMS, LEGS AND GROIN, AND ON MAINTAINING BALANCE ON THE COCCYX BY FOCUSING ON A FIXED POINT.

SPIRITUAL - ON SWADHITHANA CHAKRA.

INDICATION

MERUDANDHASANA SHOULD NOT BE PRACTICED BY PEOPLE WITH HIGH BLOOD PRESSURE, HEART AILMENTS, SLIPPED DISC, SACRAL INFECTIONS OR SCIATICA.

BENEFITS

THIS ASANA TONES THE ABDOMINAL ORGANS, ESPECIALLY THE LIVER, AND STRENTHENS THE ABDOMINAL MUSCLES. IT HELPS TO STIMULATES INTESTINAL PERISTALSIS, ALLEVIATING CONSTIPATION. IT TONES THE SYMPATHETIC AND PARASYMPATHETIC NERVOUS SYSTEMS, STRENGTHENS AND MUSCLES OF THE BACK AND HELPS TO REALIGN THE SPINE. IT HELPS TO REMOVE TIREDNESS FROM THE LEGS, GIVING A FEELING OF LIGHTNESS AND BALANCE, AND IS GOOD FOR THE KNEES.

MUKTA HASTA MERUDANDASANA

SIT WITH THE LEGS OUTSTRETCHED AND THE FEET TOGETHER.
BEND THE KNEES AND BRING THEM TO THE CHEST, KEEPING THE FEET FLAT ON THE FLOOR.
BEND THE ARMS AND PLACE THE FISTS OUTSIDE THE KNEES.
FOCUS THE GAZE ON A FIXED POINT.
LEAN BACKWARDS, SIMULTANEOUSLY STRAIGHTENING AND RAISING THE ARMS AND LEGS.
KEEP THE FISTS ABOVE THE KNEES AND THE SPINE STRAIGHT.
THE WHOLE BODY SHOULD BE BALANCED ON THE BUTTOCKS.
RAISE THE LEGS AS HIGH AS POSSIBLE.
MAINTAIN THE FINAL POSITION FOR A SHORT TIME AND THEN RETURN TO THE STARTING POSITION IN THE REVERSE ORDER.
RELAX THE REPEAT SEVERAL TIMES.

BREATHING

INHALE WHILE LEANING BACKWARDS AND RAISING THE LEGS. EXHALE WHILE PLACING THE FEET BACK ON THE FLOOR AND BRINGING THE KNEES TO THE CHEST. BREATHE NORMALLY IF HOLDING THE POSITION.

INDICATION

AS FOR MERUDANDHASANA, BUT HIS VARIATIONS, IS ALSO A STRENUOUS PRACTICE.

NIRALAMBA PASCHIMOTTANASANA

PRACTICE

SIT WITH THE LEGS OUTSTRETCHED AND THE FEET TOGETHER.
BEND THE KNEES AND BRING THEM TO THE CHEST, KEEPING THE FEET FLAT ON THE FLOOR.
PLACE THE ARMS OUTSIDE THE LEGS AND GRASP THE SOLES OF THE FEET.
RELAX THE WHOLE BODY AND FOCUS ON A FIXED POINT.
LEAN BACKWARDS SLIGHTLY ON TO THE COCCYX, LIFTING THE FEET OFF THE FLOOR.
SLOWLY RAISE THE FEET AND STRAIGHTEN AND KNEES.
BALANCE ON THE BUTTOCKS.
PULLING THE ARMS BACK, DRAW KNEES TOWARDS THE HEAD.
RELAX THE BACK AS MUCH AS POSSIBLE IN THE FINAL POSITION.
DO NOT STRAIN.
HOLD THE POSITION FOR AS LONG AS IS COMFORTABLE.
KEEPING THE BALANCE, SLOWLY BEND THE KNEES AND LOWER THE FEET TO THE FLOOR.
STRETCH THE LEGS FORWARD.
RELAX THE WHOLE BODY.

BREATHING

INHALE IN THE SITTING POSITION. RETAIN THE BREATH IN WHILE RAISING AND LOWERING THE LEGS AND WHILE BALANCING, OR BREATHE DEEPLY AND SLOWLY IF HOLDING THE POSE FOR AN EXTENDED PERIOD.EXHALE AFTER LOWERING THE FEET.

DURATION

PRACTICE UP TO 3 ROUNDS, OR HOLD ONCE FOR UP TO 3 MINUTES.

AWARENESS

PHYSICAL - ON THE STRETCH IN THE LIMBS, ON RELAXING THE BACK MUSCLES, AND ON MAITAINING BALANCE BY FOCUSING ON A FIXED POINT.

SPIRITUAL - SWADHISHTANA CHAKRA.

SEQUENCE

THIS PRACTICE MAY BE FOLLOWED BY BHUJANGASANA OR MAKARASANA.

INDICATION

PEOPLE SUFFERING FROM SLIPPED DISC, SCIATICA, SACRAL INFECTIONS, HIGH BLOOD PRESSURE OR HEART DISEASE SHOULD NOT PRACTICE THIS ASANA.

BENEFITS

THIS PRACTICE HAS SIMILAR BENEFITS TO PASCHIMOTTANASNA. IN ADDITION, IT HELPS TO IMPROVE THE SENSE OF BALANCE.

ARDHA PADMA PADOTTANASANA

PRACTICE

SIT WITH THE LEGS OUTSTRETCHED.
BEND THE LEFT KNEEN AND PLACE THE LEFT FOOT ON THE TOP OF THE RIGHT THIGH IN THE HALF LOTUS POSITION.
BEND THE RIGHT KNEE AND PLACE THE FOOT FLAT ON THE FLOOR.
FOLD THE FOREARMS UNDER THE RIGHT THIGH.
FOCUS THE GAZE ON A FIXED POINT IN FRONT.
LEAN BACKWARD ON TO THE COCCYX.
SLOWLY RAISE THE RIGHT LEG AND STRAIGHTEN THE KNEE.
BALANCE ON THE BACK OF THE BUTTOCKS, BRING THE RAISED LEG CLOSER TO THE BODY, USING THE CLASPED ARMS TO SUPPORT IT.
HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
BEND THE RIGHT KNEE, LOWER THE FOOT TO THE FLOOR AND STRETCH THE LEG FORWARD.
PRACTICE UP TO 5 TIMES AN EACH SIDE.
REPEAT ON THE OTHER SIDE.

BREATHING

INHALE WHILE SEATED.
RETAIN THE BREATH IN WHILE ASSUMING AND HOLDING THE FINAL POSITION, OR BREATHE NORMALLY IF HOLDING FOR EXTENDED PERIODS.
EXHALE AFTER LOWERING THE FOOT TO THE FLOOR.

AWARENESS

PHYSICAL - ON MAINTAINING BALANCE WHILE FOCUSED ON A FIXED POINT.
SPIRITUAL - ON SWADHISTHANA CHAKRA.

BENEFITS

THIS ASANA HELPS IMPROVES THE SENSE OF BALANCE AND ACTIVATES INTESTINAL PERISTALSIS, ALLEVIATING CONSTIPATION.

ARDHA BADDHA PADMOTTANASANA

PRACTICE

STAND WITH THE FEET TOGETHER.
FOCUS THE GAZE ON A FIXED POINT.
WHILE BALANCING ON THE LEFT LEG BEND THE RIGHT KNEE AND PLACE THE FOOT AS HIGH AS POSSIBLE ON THE LEFT THIGH, IN THE HALF LOTUS POSITION.
RAISE THE ARMS ABOVE THE HEAD AND INTERLOCK THE FINGERS, PALMS DOWN.
THE ELBOWS SHOULD BE STRAIGHT.
RELAX AND STEADY THE WHOLE BODY.
THIS IS THE STARTING POSITON.
SLOWLY BEND FORWARD, KEEPING THE ARMS STRAIGHT.
BRING THE INTERLOCKED FINGERS DOWN TO THE LEFT FOOT OR PLACE THE PALMS OF THE HANDS FLAT ON THE FLOOR.
BRING THE FOREHEAD TO THE LEFT KNEE.
HOLD THE FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
SLOWLY RAISE POSITION FOR AS LONG AS IS COMFORTABLE.
SLOWLY RAISE THE TORSO AND ARMS TO THE STARTING POSITION WITH THE HANDS ABOVE THE HEAD.
LOWER THE ARMS BESIDE THE BODY AND RELEASE THE RIGHT LEG.
CLOSE THE EYES AND RELAX IN THE STANDING POSITION WITH BOTH FEET ON THE FLOOR.
REPEAT ON THE OTHER SIDE.

BREATHING

INHALE IN THE STARTING POSITION.
EXHALE WHILE BENDING FORWARD.
BREATHE NORMALLY IN THE FINAL POSITION.
INHALE WHILE RETURNING TO THE STARTING POSITION.
EXHALE WHILE LOWERING THE ARMS.

DURATION

PRACTICE ONE ROUND, HOLDING THE POSE FOR UP TO 2 MINUTES ON EACH SIDE.

AWARENESS

PHYSICAL - ON MAINTAINING BALANCE OR ON THE BREATH.
SPIRITUAL - ON SWADHISTHANA CHAKRA.

SEQUENCE

THIS ASANA SHOULD BE PRECEDED OR FOLLOWED BY BHUJANGASANA, CHAKRASANA OR DHANURASANA.

INDICATION

PEOPLE WITH SCIATICA, SLIPPED DISC, HERNIA, WEAK LEGS OR HIGH BLOOD PRESSURE SHOULD NOT PRACTICE THIS ASANA. CAUTIONS FOR INVERTED POSTURES APPLY.

BENEFITS

THIS ASANA STIMULATES DIGESTION, REMOVES CONSTIPATION, IMPROVES BLOOD CIRCULATION AND STRENTHENS THE LEGS.

VATAYANASANA

PRACTICE

STAND WITH THE FEET TOGETHER.
FOCUS THE GAZE ON A FIXED POINT.
SHIFT THE WEIGHT OF THE BODY TO THE RIGHT LEG.
BEND THE LEFT KNEE AND PLACE THE FOOT ON THE RIGHT THIGH IN THE HALF LOTUS POSITION.
HOLD THE LEFT ANKLE UNTIL THE BODY IS STEADY, THEN PLACE THE PALMS OF THE HANDS TOGETHER IN FRONT OF THE CHEST.
SLOWLY BEND THE RIGHT KNEE AND LOWER THE BODY, MAINTAINING BALANCE, UNTIL THE LEFT KNEE REST ON THE FLOOR.
HOLD THE FINAL POSITION FOR A SHORT WHILE, RESTING WITH WEIGHT EVENLY BALANCED ON THE RIGHT FOOT AND LEFT KNEE.
TRANSFER THE WEIGHT BACK ON TO THE RIGHT LEG AND SLOWLY RAISE THE BODY, STRAIGHTENING THE RIGHT KNEE, AND RETURNING TO THE STARTING POSITION.
RELEASE THE LEFT LEG AND LOWER IT TO THE FLOOR.
RELAX IN THE STANDING POSITION WITH THE EYES CLOSED.
REPEAT ON THE OPPOSITE SIDE.
PRACTICE UP TO 3 TIMES ON EACH SIDE.

BREATHING

INHALE WHILE STANDING ON ONE FOOT IN THE STARTING POSITION.
RETAIN THE BREATH WHILE LOWERING THE BODY.
BREATH NORMALLY IN THE FINAL POSITION.
INHALE AND RETAIN THE BREATH WHILE RAISING THE BODY.
EXHALE WHEN ONCE MORE STANDING UPRIGHT.

AWARENESS

PHYSICAL - ON MAINTAINING THE BALANCE, ESPECIALLY WHILE TRANSFERRING THE WEIGHT IN THE DIFFERENT STAGES OF THE PRACTICE, AND ON THE UPWARD SURGE OF ENERGY AND STRENGTH IN THE LEGS WHILE RAISING THE BODY.

SPIRITUAL - IN SWADHISHTANA CHAKRA.

INDICATION

THIS IS A STRENUOUS PRACTICE. PEOPLE WITH SCIATICA, SLIPPED DISC, WEAK BACK, HIPS, KNEES OR ANKLES, HERNIA, HEART PROBLEMS OR HIGH BLOOD PRESSURE SHOULD OT PRACTICE THIS ASANA.

BENEFITS

THIS ASANA STRENGTHENS THE LEG MUSCLES AND KNEE JOINTS. IT DEVELOPS THE ABILITY TO RETAIN SEMINAL FLUID FOR THE MAINTENANCE OF BRAHMACHARYA.

VARIATION

PRACTICE VATAYANASANA WITH THE ARMS STRETCHED DOWNWARD AT A 45 DEGREES ANGLE FROM THE BODY OR STRETCHED SIDEWAYS LIKE THE WINGS OF BIRD.

PADA ANGUSHTHASANA

PRACTICE

SQUAT WITH THE GAZE FOCUSED ON A FIXED POINT.
RAISE THE HEELS AND BALANCE ON THE TIPTOES.
ALLOW THE KNEES TO COME FORWARD SLIGHLY SO THAT THE THIGHS ARE HORIZONTAL.
ADJUST THE HEEL OF THE LEFT FOOT SO THAT IT PRESSESS AGAINST THE PERINEUM.
TRANSFER THE WEIGHT ON TO THE LEFT FOOT AND PLACE THE RIGHT FOOT ON TOP OF THE LEFT THIGH, TURNING THE SOLE UPWARD.
BALANCE THE WHOLE BODY AND THEN PLACE THE PALMS TOGETHER IN FRONT OF THE CHEST.
STAY IN THIS FINAL POSITION FOR AS LONG AS IS COMFORTABLE.
REPLACE THE RIGHT FOOT ON THE FLOOR.
RELAX FOR A SHORT TIME AND REPEAT ON THE OTHER SIDE.
PRACTICE 2 TO 3 TIMES ON EACH SIDE.

BREATHING

BREATHE NORMALLY THROUGHOUT THE PRACTICE.

AWARENESS

PHYSICAL - ON THE PRESSURE OF THE HEEL WHILE MAINTAINING BALANCE.

SPIRITUAL - ON MOOLADHARA CHAKRA.

INDICATION

PEOPLE WITH SCIATICA, SLIPPED DISC, ANKLE OR KNEE PROBLEMS SHOULD NOT PRACTICE THIS ASANA.

BENEFITS

THIS ASANA HELPS TO MAINTAIN BRAHMACHARYA AND REGULATES THE REPRODUCTIVE SYSTEM. IT STRENTHENS THE TOES AND ANKLES. CONCENTRATON IS IMPROVED.