Posture:

Sit on the ground with the heel of the left foot placed against the anus the right heel against the testicles along the seevani nadi.

Benefits:

Strenghens pelvic floor muscles, awakens kundalini.

Posture:

Knee with the heels touching together beneath the testicles and under the buttockes, hands placed on thigh.

Benefits:

Strenghtens pelvic diaphragm, thighs, knees and legs.

Posture:

Sit with the heel of the left foot near the anus and right foot placed on left foot in such a manner that it is heel remaines beneath the testicles.

Benefits:

Strenghtens pelvic diaphragm, tones up lower abdominal muscles.

Posture:

Squat on the toes placing heels beneaththe anus and hands placed on the thigh, trunk and erect.

Benefits:

Speeds digestion, strengthens body, supports pelvic diaphragm

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Posture :

Squat on the ground on the toes with feet and heels together under the arms: heands on the knees.

Benefits :

Body developer power and virility.

Posture:

Sit on the ground with the heel in contact with anus. Then, by lifting the buttocks, place the right foot on top of the left so that the toes are concealed under the right of the left leg; hands extended beyond the knees.

Benefits:

Cures seminal incontinence, circulation to genitals improves, cures ailments of anus and genitalia.

Posture:

Aquat on the toes with heels joined together and raised under the anus; elbows placed on the knees while interlocking the fingers.

Benefits:

Tones up pelvic diaphragm, strenghens lower abdomen.

Posture:

Squat on the ground with the heels on either side of the buttockes with toes touching each other, elbows pressed against the navl and hands clenched.

Benefits:

Develops abdominal muscles and pelvic muscles.

Posture:

Sit on the ground with knees bent as well as possible, join the heels and bring them near the testicales with the toes down and placed on the ground and heels joined and kept upwards.

Benefits:

Good pelvic floor toner, stretches thigh, tones lower abdomen.