Vrikshasana - Tree Pose

"Vriksha" means 'tree' in Sanskrit language. In this pose the practitioner holds his/her body and stays like a tree.

Sequence:

1. Stand erect in Tadasana with your feet joined together.
2. Keep your legs straight and your arms on either side.
3. Lift your right leg and fold it at the knee.
4. Hold the ankle with both hands, pull the leg up.
5. Rest your right foot on  upper part of your left thigh.
6. The toes of the right foot must be pointing down.
7. The folded right leg must be perpendicular to the left leg.
8. Balance your body properly on your left leg.
9. Join the palms of both hands in front of your chest, fingers pointing up.
10. Inhale slowly and gradually raise both your hands up above your head.
11. Keep your arms slightly bent.
12. Stretch your hands and body further up to your maximum limit.
13. Gaze ahead.
14. Keeping your balance, relax for as long as possible.
15. Bring down your hands to the chest level.
16. Lower your right leg.
17. Repeat the above steps with the opposite leg.

Benefits:

• Muscles in the legs become stronger and get toned.
• This asana also strengthens the ligaments of arches, feet, and tendons.
• Nervous system gets boosted by practicing this yoga pose.
• Patients suffering from rheumatic disorder should practice this pose to alleviate the pain.

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Virabhadrasana - Warrior Pose

"Virabhadrasana" is a warrior incarnation of Lord Shiva.

Sequence:

1. Stand erect in Tadasana with legs together and hands joined in front of the chest.
2. Spread apart your legs.
3. Turn your right foot in to make an angle of 45 degrees and your left foot out to the left 90 degrees.
4. Make sure the left and right heels are in alignment.
5. Stretch out your arms and make them parallel to the floor at shoulder level.
6. Exhale and bend your left leg at the knee. The shin should be straight and thigh should be parallel to the floor so as to make a right angle.
7. To maintain balance press your right heel firmly into the floor.
8. Keep the trunk erect.
9. Rotate your arms so that the left hand is pointing in front and the right hand is extended backwards.
10. Stay in this position and look ahead.
11. Maintain this posture for about 30 seconds, breathing normally.
12. Inhale and come up.
13. Return to standing position in the reverse order.
14. Repeat by changing the limbs and side.

Caution:

• Hypertension and high blood pressure patients should not perform this pose.
• If you have a history of hips, knees, back or shoulders, do not practice Virabhadrasana.

Benefits:

• Pregnant women can get relief from backaches.
• Virabhadrasana can boost your energy.
• The stretching involved tones the body and makes it flexible.
• Regular practice can build your concentration power.
• Blood circulation as well as respiration capacity improves.
• Legs and ankles get strengthened.
• The yoga pose is beneficial to people with carpal tunnel syndrome.
• Infertility and insomnia can be treated with Virabhadrasana.

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Viparit Karani - Inverted Pose

"Viparit" means 'inverted' and "Karani" means 'action'. In this pose the body is kept inverted.

Sequence:

1. Lie down on the floor on your back with your legs together.
2. Keep your hands on either side with palms facing the floor.
3. Inhale and pressing down the palms, raise both your legs together.
4. Both legs should be straight without any bending of knees.
5. Keep raising the legs till they are perpendicular to the ground.
6. Exhale.
7. Inhale.
8. Exhaling slowly tale your legs back towards the head.
9. Raise the hips and lower back too.
10. Make the legs parallel to the floor.
11. Complete exhalation.
12. Stay in this posture and breathe normally a couple of times.
13. Fold your arms at the elbow and place your palms on the buttocks.
14. Inhale slowly.
15. Supporting your hips with the palms, bring the legs back so they are again perpendicular to the ground.
16. Exhale and again breathe normally.
17. Both legs should still be straight and joined together.
18. Keep your view fixed on the toes of the feet.
19. Hold this posture for as long as you can, breathing normally.
20. Slowly return to the starting position.

Benefits:

• Blood circulation to the neck, head and face is augmented.
• Adrenal, gonad, pituitary and thyroid glands function better.
• The pose can help you develop inner harmony.
• It is beneficial to women in menopause.
• Bridge pose helps rejuvenate tired legs.

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Veerasana- Warrior Pose

"Veer" refers to 'warrior' in Sanskrit. In this posture the body assumes the position a warrior takes before attacking. Hence the name Veerasana or Warrior pose.

Sequence:

1. Stand erect in Tadasana with legs joined together and arms by the sides.
2. Stretch your left leg and place it in front while exhaling.
3. Bend the left leg at the knee so as to form a right angle between the thigh and calf.
4. Join the palms of your hands and place it on the knee.
5. Keep the right leg straight.
6. Inhale and raise both hands above your head.
7. Stretch your arms further up.
8. Bend the upper part of your body backwards.
9. The inner side of upper arms should be touching the ears.
10. Balancing your body, bend your neck and head downwards.
11. Increase the curvature of the back to the maximum limit.
12. Gaze up.
13. The right leg should not bend and the sole of both feet should be on the ground.
14. Stay in this posture till you feel the strain.
15. Exhale slowly and straighten your trunk.
16. Inhale and bring the hands down on the knees.
17. Return your left foot to the original position aligned with the right foot, as you exhale.
18. Relax and perform the same with your right leg stretched forward.

Caution:

• If you suffer from shoulder or neck problems, do not perform this yoga pose.

Benefits:

• Shoulders, arms and legs gain strength.
• Thighs and calves get extended and thus toned.
• Spinal column becomes flexible with the practice of Veerasana.

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Vakrasana - Twisted Pose

"Vakra" means 'twisted' in Sanskrit. In this pose the practitioner's trunk gets twisted to the left and right sides.

Sequence:

1. Sit erect on the floor with legs stretched in front.
2. Keep your hands on either side with palms touching the ground.
3. Fold your left leg at the knee and place it near the right thigh vertically.
4. The sole should be lying flat on the ground.
5. Your left thigh should be touching the chest.
6. Place your left palm on the floor near the right palm. The fingers of both hands should be facing each other.
7. Taking support of the palms, turn the upper part of your body towards the right.
8. Try to look over your shoulder.
9. Continue breathing normally.
10. Stay in this posture until you feel the strain in your back.
11. Return to original position by turning your neck and trunk and then lifting your left hand.
12. Open out your left leg.
13. Repeat the same steps as above changing sides and limb.

Benefits:

• Vakrasana alleviates backaches.
• The spine gets extended and attains elasticity.
• Flab on the lateral side of the abdomen gets reduced.
• Vakrasana is very beneficial to the nervous system.
• Vital abdominal organs like the liver, spleen and intestine get toned.

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Vakasana - Crane Pose

"Vaka" connotes 'crane' in Sanskrit. The final posture of the body resembles a crane.

Sequence:

1. Stand erect in Tadasana.
2. Squat down with your soles flat on the floor.
3. Spread your knees apart wider than your hips.
4. Lean your body forward between your thighs.
5. Place your palms on the floor.
6. Support your elbows on the shins.
7. Place your knees in the armpits and the thighs against the sides of the trunk.
8. Lift your feet up gradually and keep leaning forward.
9. Shift your weight to the upper arms.
10. Lift your feet completely off the floor.
11. Also raise your waist and buttocks to the maximum limit.
12. Look in front or gaze down.
13. Stay in this position for about 10-20 seconds.
14. To return, exhale and bring your feet down to the floor.

Caution:

• People suffering from spondylitis should not perform this pose.
• Pregnant women should not practice Vakasana.

Benefits:

• Arms and wrists attain power.
• The biceps get stronger and toned.

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Vajrasana - Adamant Pose

In Sanskrit, "Vajra" means 'adamant' or 'firmness'. This pose gives firmness and stability to the body.

Sequence:

1. Lie down on the mat on your back with the legs straightened out and hands on the sides.
2. Bend your legs at the knee and rest your feet on the mat.
3. Bring your feet closer to the buttocks.
4. Press your palms and feet firmly.
5. Lift your hips off the mat and push it towards the ceiling.
6. Keep your knees and feet in one straight line.
7. Clasp your hands below your pelvis.
8. Extend your arms.
9. Raise your hips further up so that your thighs are parallel to the floor.
10. Lift your chin.
11. Open up your shoulders and lift your chest up, resting on the shoulder blades.
12. Press the sternum towards the chin.
13. Hold this pose for 10-15 seconds.
14. Exhale and return to the original position rolling the spine slowly.

Caution:

• People with low back pain or knee pain should avoid this posture.
• If you have suffered any neck injury, practice the pose under supervision.

Benefits:

• This yoga posture alleviates stress and mild depression.
• Patients of asthma, high blood pressure, osteoporosis, and sinusitis can benefit from this pose.
• The neck, chin and spine are stretched.
• Regular practice of this pose improves digestion.
• The yoga pose can relieve headache, insomnia and fatigue.
• It is beneficial to women in menopause.
• Bridge pose helps rejuvenate tired legs.

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Uttanasana - Intense Stretch Pose

"Ut" connotes 'intense', and "Tana" means 'stretch' in Sanskrit. In this pose the legs and spine are stretched, hence the name

Sequence:

1. Stand erect in Tadasana.
2. Place your hands on your hips.
3. Inhale and raise both your hands straight above the head, palms facing each other.
4. Bend your body at the hips and bring your trunk down as you exhale.
5. Keep bending further down.
6. Bring your hands down towards the floor and place the palms on the floor.
7. Stretch your back and the spinal column to the maximum.
8. The buttocks should point upwards.
9. Keep the knees straight.
10. The head should be hanging down.
11. Inhale and raise the trunk slightly.
12. Exhale and bring it down.
13. Remain in this pose for about a minute.
14. To return, place your hands on the hips and then bring the trunk up with a long inhalation.
15. Note: Beginners can bend their knee in order to touch the floor. If you cannot reach the floor, try to touch your ankles with your hands.

Caution:

• If you have a back injury, avoid this pose.

Benefits:

• Knees, thighs and calves are strengthened.
• The spinal column gets extended, hence becomes flexible.
• Uttanasana calms the brain and helps relieve stress and mild depression.
• Hamstrings, hips and lower back get good exercise.

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Uttanapadasana - The Raised Leg Pose

In Sanskrit, "Uttana" means 'raised' and "Pada" means 'feet'. In this yoga posture, the feet are raised up.

Sequence:

1. Lie down on the floor on your back with your legs straight and joined together.
2. Keep your hands on either side, palms facing down.
3. Inhale and raise both the legs from the ground.
4. Knees should be straight and toes pointing outward.
5. Keep raising your legs till they are perpendicular to the ground.
6. Fix your gaze at the toes.
7. Maintain this posture for as long as you can, breathing normally.
8. Exhale and lower your legs gradually.
9. Variation: You can also perform this pose by raising one leg at a time.

Benefits:

• Waist and thighs lose fat and get trimmer.
• The muscles of the abdomen and lower back become stronger.
• Leg muscles are stretched and toned.
• Regular practice of Uttanapadasana improves digestion.

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Utkatasana - The Half-Squat Pose

The Sanskrit term 'Ut' means 'raised' and "Kata" refers to 'the hips'. In this pose the hips remain raised above the ground, hence the name.

Sequence:

1. Stand straight with your legs fairly apart.
2. Feet should be facing slightly outward.
3. Raise your arms straight in front. The arms should be parallel to the ground at shoulder level.
4. Palms should be turned downward.
5. Inhale and gradually raise your body up by lifting heels from the ground.
6. Keep raising the heels until your body is balanced only on your toes.
7. Exhale and slowly lower your body.
8. Keep your head and trunk erect.
9. Rest your thighs on the respective calves.
10. Place your posterior on the heels.
11. Ensure the heels are still raised and do not touch the ground.
12. Keep the toes erect as you squat.
13. Spread your knees apart.
14. Lower your hands and place the palms on the corresponding knees.
15. Maintain your balance on the toes as long as you can.
16. To exit, join your knees, and then raise your arms in front keeping them parallel to the ground.
17. Inhale and now raise your trunk, keeping head, neck and arms straight.
18. Ensure your body is balanced on the toes at all times.
19. Stand up straight on toes.
20. Exhale.
21. Rest the heels on the ground to assume normal standing posture.

Benefits:

• The toe muscles become stronger.
• People suffering from stiff knees and hip problems can practice Utkatasana to facilitate their movement.
• Utkatasana is beneficial for the muscles of the feet, ankles, calves, thighs and the hips.
• Tendons of the legs get flexed and toned.

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Ushtrasana - The Camel Pose

"Ushtra" refers to 'camel' in Sanskrit. In this yoga pose the practitioner's body resembles a camel, hence the name.

Sequence:

1. Stand straight with your legs shoulder-width apart.
2. Kneel down on the floor maintaining the gap between the knees.
3. Only your knees and toes should be touching the floor.
4. Rest your buttocks on the heels and sit at ease.
5. Hold the heels of corresponding legs with your hands.
6. Press the heels down with the palms.
7. Inhale and exhale a few times in quick succession.
8. As you inhale slowly raise your posterior from the heels and come up on your knees and toes.
9. Pull the shoulders in and simultaneously push your hips outwards.
10. Place your palms on the buttocks with fingers pointing down.
11. Exhale slowly and raise your chest upwards.
12. Bending your trunk at the waist, bring your head and neck backwards, arching the spine as much as possible.
13. Keep your face pointing upward.
14. Look up.
15. Complete exhalation.
16. Breathe deeply 4-5 times.
17. Change the position of your feet. The upper part of the feet should now be resting on the floor.
18. Drop your hands straight down to catch the ankles.
19. Continue to bend backwards and increase the arch without straining your neck.
20. Stay in this pose for about a minute, breathing deeply and in rhythm.
21. To exit, bring your hands back to the waist and then bring the upper part of your body up, with inhalation.
22. Kneel straight up.
23. Assume the sitting posture.

Caution:

• People with neck or lower back injury should not perform this pose.
• High and low blood pressure patients should avoid this pose.
• If you suffer from migraine, do not practice Ushtrasana.

Benefits:

• This pose helps expand the chest and thus increases lung capacity.
• The abdominal organs are stimulated.
• The entire chest, abdomen and neck get a good stretching making them flexible.
• Slouching can be rectified with regular practice of Ushtrasana.
• The lumbar vertebrae are massaged and they attain flexibility.

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Urdhva Mukha Svanasana - The Upward Facing Dog Pose

"Urdhva" means 'up', "Mukha" means 'face' and "Svana" means 'dog' in Sanskrit. In this pose the body is stretched out with the face pointing up like a dog.

Sequence:

1. Lie down on your abdomen with your chin touching the floor.
2. Keep your hands on both sides with palms on the floor.
3. Both the legs should be together.
4. Inhale slowly and taking support of your palms and toes, raise the whole body off the ground.
5. Chest, abdomen, thighs and knees should all be raised.
6. Your body should be balanced on your palms and toes.
7. Straighten both your arms.
8. Lower your pelvis to arch the lower back.
9. Bend your neck and head backwards to increase the arch.
10. Continue to breathe normally and maintain this posture as long as you are comfortable.
11. Exhale and return to the starting posture.
12. Relax.

Caution:

• People with weak wrists should not practice this yoga pose.
• If you suffer from lower back pain, avoid this pose.

Benefits:

• This yoga pose helps get rid of signs of aging from the face and neck.
• Digestion improves with the practice of Urdhvamukha Svanasana.
• Urdhvamukha Svanasana is a good toning exercise for the arms and legs.
• The spinal column gets a good stretch and thus gives you mental and physical relaxation.
• If practiced in the morning, it keeps you rejuvenated all day long.

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Upavistha Konasana - Wide-angled Seated Pose

"Upavishtha" means 'seated' and "kona" means 'angle' in Sanskrit. This is a warm-up pose for most seated poses

Sequence:

1. Sit down on the floor.
2. Assume Dandasana.
3. Lean back taking the support of your hands.
4. Widen the gap of your legs gradually until they are 90 degrees apart.
5. Taking the support of your hand, slide your posterior forward.
6. Open up your leg a bit more.
7. Press your thighs and knees on the ground. The legs must be straight with the toes pointing upwards.
8. Bend forward and touch the ground with your palms down. As you exhale keep sliding your hands forward as much as possible.
9. Once you reach your maximum limit, hold the pose for about a minute.
10. Note: Beginners can bend their knees slightly, in order to move the hands forward.

Caution:

• Do not practice this pose if you have any knee injury.

Benefits:

• The spinal column is stretched and toned.
• The hamstrings and calves become stronger.
• The abdominal organs are stimulated.
• Upavistha Konasana can help you relax your mind by serving as a de-stressor.

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Ugrasana - The Difficult Pose

The word "Ugra" refers to 'difficulty' or 'frightening'. This posture poses difficulty to the practitioner and hence the name.

Sequence:

1. Sit down erect on the floor with the legs stretched out in front.
2. Spread both your legs as far apart as you can.
3. Stretch your arms to hold the big toes of the respective feet.
4. Slowly bend your trunk forward and touch your forehead on the ground.
5. Keep both legs straight without bending the knees.
6. Hold this position for a few seconds.
7. Return to sitting position by first raising your head and then releasing the big toe.
8. Note: Beginners should not strain in order to touch the forehead to the ground.

Caution:

• If you suffer from ulcer or chronic constipation, do not practice this pose.

Benefits:

• This pose makes the abdomen stronger.
• The back muscles get stretched and toned.
• It tones up kidneys, stomach, liver and other abdominal organs.
• The excess fat around the abdomen is reduced by practicing this asana.

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Trikonasana - The Triangle Pose

In Sanskrit, "Tri" means 'three' and "Kona" means 'angle'. In 'Trikonasana' you assume a posture whereby your feet resemble the three sides of a triangle.

Sequence:

1. Stand erect with your legs sufficiently apart and hands on both sides.
2. Inhale and raise both hands to shoulder level. The palms should be facing downwards.
3. Stretch your arms to the sides.
4. Exhale slowly. Take a few normal breaths.
5. Inhale deeply.
6. Exhale slowly and twist your trunk at the waist to the left. The hands should remain straight and parallel to the floor. The feet should be firmly on the ground. Complete exhalation.
7. Holding your breath maintain this posture for a few seconds.
8. Take a deep breath.
9. Exhale slowly and now bend your right hand downwards and try to touch the big toe of the left foot.
10. Do not bend your knee.
11. As you reach for the toe, turn your head and neck to the left.
12. Place your right fingertips on your left toe.
13. Stretch your left hand perpendicularly upwards.
14. Turn your head down and gaze at the right toe. Shift your vision to the raised finger tips.
15. Complete exhalation.
16. Hold this posture for a few seconds.
17. Inhaling slowly, get back to standing posture.
18. Exhale and follow with a few rounds of normal breath.
19. Repeat the same steps as above by twisting to the right changing the arms.
20. You can thus carry out three rounds.
21. Note: If you are a beginner try to touch any portion of the leg as near to the toe as you can manage.

Caution:

• People with a slipped disc should not practice this yoga pose.

Benefits:

• Trikonasana relieves pain of the knees, waistline, joints, hips, elbows and the neck besides back pain.
• Trikonasana also boosts appetite.
• The pose can cure constipation by enhancing bowel movements.
• The hips and buttocks get toned.
• The pose can rejuvenate you after a hard day.
• Excess flab in the hips, waist and abdomen will be reduced with regular practice of Trikonasana.

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Tolangulasana - Weighing Scale Pose

"Tolangul" means 'weighing balance' in Sanskrit. In this pose the body posture is balanced on your waist and resembles a weighing scale..

Sequence:

1. Sit erect on the floor and assume Padmasana.
2. Take your arms back and rest the elbows on the ground.
3. Taking support of the elbows lean back gradually, until you are lying on your back.
4. Raise the foot-lock and the buttocks off the ground. Elbows should be touching the ground.
5. Raise your head, neck and back.
6. Balance the body at the waist with your fists or palms.
7. Remain in this posture for as long as you can.
8. To return to the starting posture, bring your head and neck back to the ground taking the support of the elbows.
9. Remove the fists from the waist and return to Padmasana.

Caution:

• If you have pain in the neck or back, do not practice this pose.

Benefits:

• This pose improves digestion and can cure flatulence.
• The spinal column becomes flexible and toned.
• Diabetes and piles patients can get relief with this yoga pose.
• Blood circulation improves.
• The biceps and back muscles strengthen and get toned.

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Talasana - Palm-Tree Pose

"Tal" refers to 'palm tree' in Sanskrit. In this pose the upper part of the body is extended straight up like a palm tree.

Sequence:

1. Stand erect with your legs shoulder-width apart.
2. The toes should be pointing outwards.
3. Inhale deeply and raise your hands above the head.
4. Keep the palms facing each other.
5. Raise your heels from the ground.
6. Standing on your toes, exhale slowly.
7. Keeping yourself well-balanced on the toes, stretch your arms further up as you inhale.
8. Try raising your heels and stretching your body to the optimum level.
9. Bend your neck and head backwards and look up.
10. Stay in this position till you feel uncomfortable.
11. Exhale slowly and return to starting position by lowering the arms and simultaneously lowering the heels.
12. Bring the neck and head forward.
13. Relax.

Benefits:

• This yoga pose straightens the spinal column and thus any abnormal curvature can be rectified.
• The lung capacity increases.
• Regular practice of Talasana not only strengthens your body but also makes it supple and flexible.
• The upper body is totally stretched.
• The respiratory muscles become firmer.
• This yoga posture strengthens the muscles of the neck, lower back, abdomen and pelvis.

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Tadasana - Mountain Pose

"Tada" means 'mountain' in Sanskrit. The hands in this posture form a peak, hence the name.

Sequence:

1. Stand straight with legs together and hands hanging on both sides.
2. Look in front.
3. Inhale and raise both your hands.
4. Fold them at the elbow and bring the palms towards the chest.
5. Join both the palms.
6. Exhale.
7. Inhale slowly and raise your hands above the head with the palms joined together.
8. The fingers should be pointing upward.
9. Raise your heel and stand on your toes. Stretch your arms as far up as possible.
10. To return to the starting position first put the heels down.
11. Exhale and slowly lower your hands.

Caution:

• Do not perform this pose if you experience dizziness.

Benefits:

• This pose can correct your posture.
• Regular practice can help in increasing height.
• Back pain and visceroptosis can be treated with Tadasana.
• Flexibility of spine increases.

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Swastikasana - Auspicious Pose

"Swastika" refers to 'auspicious' in Sanskrit.

Sequence:

1. Sit down on the floor.
2. Stretch out your legs in front.
3. Hold the ankle of the right foot and place it in between left thigh and knee.
4. Likewise put the left foot in between right thigh and knee.
5. Keep your neck, head and back erect.
6. Put the palms on the corresponding knees and arrange your fingers in Gyan Mudra.
7. Fix your gaze at the tip of the nose.
8. Come out of the pose by stretching out the right leg and then the left leg.

Benefits:

• This is a good pose for meditation and relaxation.
• Spinal column is stretched and becomes stronger.
• Abdominal muscles get toned with regular practice of Swastikasana.
• The asana relaxes your mind and body.
• High blood pressure patients can practice this pose to alleviate B.P.

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Surya Namaskar -Sun Salutation

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"Surya" refers to 'sun' and "Namaskar" means 'salutation' in Sanskrit. Surya Namaskara involves series of 12 yoga postures which are done in one long continual process.

Sequence:

1. Stand erect in Tadasana with your legs close together and palms joined together in front of your chest.
2. Exhale completely.
3. Inhale and raise your hands above your head and bend backwards.
4. Exhale and bend forward.
5. Inhale and extend your right leg behind as far as possible supporting yourself on the hands and left leg.
6. Keep the right leg straight and look in front.
7. Exhale and take your left leg behind and place it in alignment with the right leg.
8. Your body should be resting on your hands and feet. Keep your body straight and firm.
9. Exhale and lower your body to touch the floor.
10. Inhale and raise your head and trunk with a slight back arch.
11. Exhale and now raise your body up, keeping the palms and feet still on the ground to form an inverted 'V'.
12. Keep your head hanging in between your hands. Look at your navel.
13. Inhale and bring your right leg forward and look up.
14. Keep the left leg extended backwards.
15. Exhale and bring the left leg forward and keep bending down from your waist.
16. Inhale and raise your trunk.
17. Stretch your arms overhead with palms joined.
18. Exhale and bring your arms down to the sides slowly.
19. This completes one round of Surya Namaskar.

Caution:

• Expectant mothers should not perform this yoga pose.
• It is advised not to practice Surya Namaskar if you are menstruation.
• Do not practice this yoga pose if you suffer from back aches.
• Hernia and high blood pressure patients should never practice Surya Namaskar.

Benefits:

• The nervous system gets toned.
• Surya Namaskar enhances memory.
• Hair related problems like dandruff, hair fall, premature graying can all be treated with this pose.
• Blood circulation to all parts of the body improves.
• Surya Namaskar helps in reducing abdominal flab.
• Your spine gets stretched and becomes supple.
• It restores a young glow to your face and helps get rid of signs of aging.
• Insomnia can be overcome with this yoga pose.
• Surya Namaskar revitalizes you and makes you stronger.
• It stimulates the peristalsis and thereby helps in regulating bowel functioning.

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