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Paschimatanasana : The seat is called WestcottaSana (Paschimottanasana) due to excessive exercise on the back of the body. And there are several methods of practice in different ways. . WestestationCondition (a) Paschimottanasana Method: Sit straight and spread the legs in front. Take the right foot with the right hand and the left foot of the left foot with the left hand leaving the body lower than the waist. Now get more bent with stomach urine and forehead knees. Place two elbows on the floor on both sides of the foot and in that condition stay between the 20s and 30s. The breathing will be normal. Then take your breath off and sit down slowly. So make the seat 3/4 times. Take the rest of your life, if necessary. After doing this practice, first, make the seat first and get your head lying on top of the head and spread it. Take the legs straight from the waist to the ankle and lift the upper part of the body from the waist, slowly lift it from the ground and hold

Purna-Ushtrasana Method: First, sit in the stomach of Urtasan. Hold the hands from the ankle to the feet of the feet. Place the elbows broken into the ground and lower the head and place it in the middle of your hands. Keep the bronchus on the feet of the head. The breathing will be normal and stay in the range of 20s to 30s. Then slowly on the palm of the hand and slowly sit on the knees and rest. Make the seat 2/3 times and relax if necessary. Purna-Ushtrasana Advantages: All the qualities of Urtasan are present in this seat and there are better and faster results. At the time of the practice, there is a lot of pressure in the middle of the body because it is a very good exercise in a short time. Especially the cage of the chest can not have faults and cramps. With this seat, if there is habitat or rabbit habit, rheumatism, sciatica, slipped disc, lumbar spondylosis can never be a national disease. Prohibition: Urtasan is similar. Until the disease is healin

Vistrasson | ... This seat is called Ushtrasana because the middle part of the body looks like a lot of camels in the seat. Method: Break the knee and put the feet on the knees and keep the spine straight. From the feet of the feet to the knee, the lower part of the foot will cling to the ground. Now hold two hands with two hands on the ankle or ankle. Now the chest and abdomen will be as hard as possible to bend at the top and back of the head. The breathing will be normal. Stay in the condition of 20 to 30s. Then stand on the knees slowly and slowly restrain your hands and body. In this way, do the seat 2/3 times and take rest as you need. Ushtrasana Advantages: The seat is necessary for those who are curved in front of the spine and those who are tired or unsteady in their age. This seat is particularly flexible and strong in the spinal cord. The muscles of the chest and rib bones increase the bone. Spinal nerves and spinal cord muscles are fresh and active. In

Pada-hastasana: Because the hand is also placed with the feet, this seat is called pada-hastasana. Sometimes this seat is called Uttanasana. Pada-hastasana Method: Pair two pairs and raise your hands on both heads and stand upright. Keeping the legs straight from the ankle to the waist, leave the upper part of the body, lower the upper part of the ankle, or place the arms on the front or side of the feet with the hands on the floor and prostate. Try to knit the head and put it in the chest and stomach uproot. Keep in mind, do not break the knee. The breathing will be normal. Stay in this situation from 20 to 30s. Then take your breath off and stand up slowly. Hold the seat with rest for 2/3 times. First of all, knee, chest, the stomach will not go to the right place, or the knees will be slightly twisted. But with no shock or force should not try to fix it. It may hurt the waist or spinal cord. Two days will be okay after the practice. Functionality: Keeping the