In Poornamerudendasana, instead of raising one leg at a time as Ardhamerudendasana
, you raise both legs up lying in the same position.
In hale deeply and raise both legs up to a maximum of two feet. Try to keep your arms firm on the ground. Remain in the position for two seconds. Then slowly bring the legs down. Breathe and keep your legs relaxed.
Repeat once more if not tired.
Merudendasana strengthens the muscles around the spinal column and those in the abdominal region especially in the lower part. The asana improves the function and health
of the digestive system and relieves constipation.