Sit with the legs outstretched

1. Bend the knees and place the feet flat on the floor in front of the buttocks about half a meter apart. Holding the big toes slowly lean back, balancing on the coccyx.

2. Straiten the legs and arms, raising them upward.

3. Steady the body, keeping the spine strait, then separate the legs as wide as possible, do not strain.

4. Hold the final position, keeping the gaze focused on a fixed point.

5. Bring the knees together at the center, bend the knees and lower the feet to the floor.

Time Duration: 15 seconds to 120 seconds

1. Merudandasana tones the abdominal organs, especially the liver, and strengthens the abdominal muscles.

2. Helps to stimulate intestinal peristalsis, alleviating constipation

3. It tones the sympathetic and parasympathetic nervous systems, strengthens the muscles of the back and helps to realign the spine.

4. It helps to remove tiredness from the legs, giving a feeling of lightness and balance.


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