MARKATASANA
Process: 1. Lie down straight and spread the hands at the shoulders level. The palms should open towards the sky. Then fold both the legs up to the knees and keep them near the hips.
2. Now turning the knees towards the right side, rest the right knee on the ground. Left knee should rest on the right knee and the left ankle should rest on the right ankle. Turn the neck to the left side.
3. Similarly repeat the exercise from left side as well.
Benefits: 1. This exercise is especially useful for backache, cervical, sodalities, slip disc, sciatica.
2. It cures stomach ache, dysentery, constipation, gas and makes the stomach light.
3. This is beneficial for the hip, joints pain. It cures all the deformities of the spine.