16. Mandi Uruthi Asanam (Kneeling Pose of Firmness)

1. Heels together, toes apart.
2. Kneel, with feet apart so that the buttocks rests on the floor.
3. Gently bounce up and down, holding the ankles.
4. Lie back slowly with arms behind the head until the back rests on the floor.
5. Return to sitting position and relax.
6. Return to standing position.

Activates the large intestines and reduces constipation. Beneficial for proper kidney functioning. Strengthens the knee ligaments and muscles of the legs.

Contra-indications: Sacral conditions, bad knees, sciatica and slipped disk.