Bivakta Asana, Anjani Asana or Hanuman asana And Divided Janushira asana

Bivakta Asana 

A. Method - Sit with both feet together. Extend the right leg to the right and the left leg to the left. Place both hands close to the chest in a salutatory manner. After some practice in this way, the asana can be made by standing. In that case, you have to stand with a little gap between the legs and stretch the legs and sit down slowly. 30 sec. Do it 3-4 times.

B. Noticeable - Two feet will be completely on the ground. It may take a long time to get the asana.

C. Benefits - 

 1) The possibility of arthritis pain is relieved.

2) Increases the elasticity of the groin. 

3) Strengthens the lower part of the body. 

4) The asana is especially useful for athletes.

Anjani Asana Or Hanuman Asana 

A. Method - Stand up straight. Left - Legs forward. Sit down on the floor with your right foot facing backwards. Bring both hands in front of the chest in the manner of salutation and look at the front. 30 sec. Practice matching the front of the right leg after staying. Do this 4 times. 

B. Note - The front and back legs will be quite tight. 

C.Benefits -

 1) Increases the elasticity of the leg muscles.

2) Waist and legs are good exercises.

Divided Janushirasana

A. Method - When Anjani Asana is well mastered, raise your hands above your head and lean to the left and hold your feet with both hands. The elbow will rest on the ground. 30 seconds, do both sides 4 times. 

B. Note - Keep the hind legs straight and the legs taut. The body should not be tilted to one side. 

C. Benefits - 

1) Increases flexibility of the groin.

2) Reduces excess fat. 

3) The legs and abdomen are well exercised.