Mandukasana

Benefits

• Excellent for diabetes — stimulates pancreas directly
• Relieves abdominal bloating and constipation
• Massages liver, spleen, and kidneys
• Strengthens the lower back
• Tones the reproductive organs

Steps

1. Sit in Vajrasana (kneeling on heels).
2. Make fists with both hands, thumbs tucked inside fingers.
3. Place fists on either side of the navel, pressing in.
4. Exhale fully and bend forward, pressing fists into the abdomen.
5. Hold for 20–30 seconds, inhale back up. Repeat 3–5 times.