Manduka Asana -
Sit in Vajrasana.
Make fists on both hands and make sure the thumb is inside the fingers. Place the two fists on the sides of the navel on the stomach. The knuckles should be facing inwards.
Exhale and contract your stomach. Bend forward and try to touch the knees with the chin. If possible try to extend even further.
Try to maintain regular breathing and stay in this position for 1 to 2 minutes.
With inhalation come out of the posture and sit straight again in Vajrasana.
The Mandukasana helps reduce excess fat in the body especially in the thigh, hip and abdominal region. It helps in toning the muscles of the thigh region and increasing the flexibility of the legs. It is also helpful in the cure of pain in the knees, ankles, and back. It improves the functioning of the digestive and excretory systems and advisable in constipation, diabetes and digestive disorders..