Jaanusheershaasana

                                                                Jaanusheershaasana
Sit in sitting pose with both the legs extended in front. Toes and heels are together. Place both palms on the knees.

STEPS :---
1.Sit on the floor, with legs stretched straight in front.
2.Bend left knee and move it to the left, keeping the outer side of left thigh and the left calf on the floor.
3.Place the left heel against the inner side of the left thigh near the porineum. The big toe of the left foot should touch the inner side of the right thigh.The angle between the two legs should be obtuse. Do not keep the left knee in line with the left thigh at a right angle to the extended right leg. Try and push the left knee as far back as possible,so that the body is stretched from the bent leg.
4.Extend the arms forward towards the right foot and hold it with the hands.First catch the toes of the right foot, then gradually catch the sole,then the heel and finally extend the arms and catch the wrist of one hand with the other, beyond the outstretched foot.
5.Keep the right leg stretched thoughout by tightening the knee.see that the back of the right knee rests on the floor.
6.Exhale,move the trunk forward by bending and widening the elbows,and fest first the forehead, then the lips and lastly the chin beyond the right knee.Then rest on either side of the right knee.The right foot will tilt to the right in the begining.Do not allow the leg to tilt.
7.Stretch the back fully, pull the trunk forward and keep the chest against the right thigh.
8.Stay in this position with deep breathing from half a minute to a minute.One can also do the aasana holding the breath after each exhalation.
9.Inhale, raise the head and trunk,straighten the arms and gaze up for a few seconds, extending the spine and trying to make it concave.
10.Release the hand grip on the right foot, straighten the left leg and come back to position.
11.Repeat the aasana keeping the left leg stretched out and bending the right leg at the knee.Stay in the aasana for the same length of time on both the sides.

Benefits
•This asana has beneficial effect on sciatic nerve.
•Makes back bone and back muscles flexible.
•Aids digestion.