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pRIME QUESTION AND ANSWERS 33, ee et ent ner ge ia ae ee, , 4. Bend right leg at knee and place foot under left thigh., , 4, Bend left leg and place left leg under right thigh,, , 5. Keep back and spine straight and balanced., , 6. Dropping shoulders first inhale and then exhale,, , 7, Extend arm so that wrist rest on knees palms turned upwards,, , 8. The tips of thumb should touch tips of index finge, , Precautions:, , 1, People with knee problems shall not do it,, , 2, Do it in a lonely place and doing for spiritual purpose, do it facing north ward., , 3. Do it slowly and smoothly,, , 4, If any injury in spine, avoid doing it., , Benefits:, , 1, It provides mental peace and relaxation, , 2, It broadens your collarbones and chest., , 3. It increases structurability of spine., , 4. It makes knees and ankle strong,, , 5. It corrects sitting posture,, , rs with other finger lying straight., , 2, Chakrasana: Chakra means wheel and in this posture body shape resembles with a wheel. It is, , called wheel pose. Opposite to Dhanurasana, it is known as half Dhanusrasana. It is best suitable, for making spine flexible and strong, , Procedure:, , . Lie on your back,, , , Bend both knees, touching buttocks, keep both feet apart., , . Bend both arms keep them around shoulder, finger pointing toward shoulder, . Raise body on arms and foot slowly,, , . Keep 1/2 feet distance between palms, foot and head between hands, , , Stretch body in upside so that a bigger arch is made., , . Maintain the position for 5-10 sec., , . Come back slowly in original position. Repeat two to there times., enefits:, , . It improves blood circulation., , . It makes spine flexible., , . It cures backache specially person working on laptop and computer deals for long., . It helps to improve digestion., , It increases supply of oxygen in lungs which helps to purify blood., , . It removes stress and depression, , ._ It helps to cure asthma, osteoporosis., , . It also cures hernia., , . It provides relief in kidney pain., , _ It helps to remove rigidity of bones and joints of middle back., Precautions/Contraindications:, , 1. Dont perform it during headache and high blood pressure., , 2. If there is a problem in shoulder or spine then do not perform it, , 8. Chronic, heart patient, nervous disorder patient shall not perform it., , 4. If there is wrist tendnitis, then do not practice this asana, , 5. If one is having spine problem, then one should not perform this asana., , —, CHOMBARMAHMNYKY WBrAQerse ane, , 8. Gomukhasana: ‘Go’ means cow and mukh means face. In this asans, the pose of our legs look like, face of cow. In this asana, many organs are stretched at single movement, like—knee, thigh, hip,, chest, neck, leg and feet., , Procedure:, , 1, Sit in position of Sukhasana., , 2. Bend right leg at knee., , 3, Bend left leg to knee and place it close to right buttock,