Purna Vadrasana
A. Method – Purna Vadrasana can be done after mastering Bhadrasana quite well. Sit on a chair and place your hands on your head. Now slowly lean forward and move your hand forward in the posture of Ardhakurmasana. The position of the feet will be the same as that of the Vadrasana; Hands, nose and forehead will touch the ground. 20-25 seconds, do it 4-5 times.
B. Notable – Two knees will be stuck to the ground; As if not to get up.
C. Benefits –
1) Strengthens the nerves of the thighs, groin.
2) Increases muscle elasticity from the thigh joint to the knee.
3) For those who have difficulty in doing Padmasana, if you practice Bhadrasana regularly for some time, Padmasana will be easy.
4) The inertia of the legs is eliminated.
5) Helps to prevent hemorrhoids.
Akarna Dhanurasana
A. Method – Sit with both legs straight. Hold the toes of the left foot with the right hand. Hold the toe of the right foot with the left hand over the right hand. Now pull the left foot and bring the big toe of the left foot near the right ear. Lift the elbows as high as possible. The right leg will be straight.Do it 4 times by changing the arms and legs in the opposite way to the asana. Hold for 30-40 seconds at a time.
B. Notable – Right hand elbow, shoulder and wrist and left hand shoulder, elbow and wrist will be in a straight line.
C. Benefits –
1) Nerves in the arms, legs, neck, shoulders and back muscles are well formed.
2) Eliminates shoulder numbness.
3) Brings quite agility to the body.
4) The asana is very necessary for the children.
5) Regular practice helps in the normal growth of the body, the physical structure is quite beautiful.
