Kraunchasana

Meaning: Krauncha – heron
In the asana, the outstretched neck and the head of a heron is resembled by extended legs

Procedure:
Sit on the floor with stretched legs and hands beside the body. Inhaling, lift the right knee, hold the foot with both hands and raise the leg up, vertically. Exhale, and while inhaling, bend the head so that the nose touches the knee. Breathe in the same position for a few times. Now, inhaling, lift the head and exhaling, rest the right leg on the ground. Inhale ,and as you exhale, extend the left leg. Repeat the same procedure on your right leg and come back to normal sitting posture.

Benefits:

• The abdominal muscles are rejuvenated.
• The back receives an extensive massage.
• Strengthens the muscles of the leg.
• Removes excess fat around the lower abdomen.
• The pelvic region witnesses excess contraction, thereby the blood circulation improves.
• Prevents hernia

Limitations:

• People with severe muscular pain or joint pain should take precautions.
• Women shouldn’t practise it during their periods and pregnancy.

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