Once you have completed the exercises prescribed under pranayama, you must do the following physical exercises, also called yogasana.

1. Lie down on your back, bend one leg and hold it with both of your hands, pressing it against your stomach as much as possible. At the same time, lift your head off the ground and try touching the knee with your nose. Hold this position for 20 to 30 seconds. Repeat the exercise with the other leg. You may find gas escaping through your anus while doing this; don’t worry and just continue the exercise.
2. Next, perform the exercise given above using both the legs simultaneously.
3. While holding both of your legs and touching your knees with your nose, as described in step #2 above, start rolling on your back with your head up and your feet down. Follow this by having reversing the position, i.e. having your head down and your feet up. Hold the legs tightly against your stomach. This will expel out most of the gas trapped in your digestive tract.
4. Sit on your calves with your legs folded and your feet touching your hips. Clench your fists tightly and hold your thumbs pressed tightly underneath the remaining four fingers of each hand. Take a deep breath, exhale and then hold the breath at this posture. While in this posture, place your clenched fists with folded thumbs pressed against either side of your navel. Now bend forward, holding your head up. The fists will press against your stomach while you are holding your breath. Hold yourself in this position till you feel breathless and need to inhale. Now get up while still sitting on your calves. Repeat this exercise three to five times. Come back to your cross-legged position, close your eyes, and then relax.

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