Mahamudra

Starting position—Sit in the natural mannel stretching out both the legs.

1. Put the heel of the left leg pressed under the scrotum with left sole touchingthe right thigh.

2. Take full breathe. Stretch both the hands over the head. Bend down and put forehead on the knee of the right leg. Catch hold of right foor by both the hands and stretch right leg without bending the knee. Final position.

3. Exhale, remove hands, Stretch them over the head and sit up.

4. Get to original position.

Practise this mudra on the other side also as above.

Duration—4 minutes.

Benefit

Activates Sushumna. Activates nerves and kundalini. Removes flabbiness of abdomen. Strengthe is muscles of thighs, calves, spinal column, lumbar region and lungs. Relieves asthama, breathing ailments, tuberculo is leucoderma, defective semen ejaculation, diabetes and piles.