- Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body.
- Bend the knees and bring the heels close to the buttocks.
- Clasp the hands around the ankles.
- Place the chin on the floor.
- This is the starting position.
- Tense the leg muscles and push the feet away from the body.
- Arch the back, lifting the thighs, chest and head together.
- Keep the arms straight.
- In the final position the head is tilted back and the abdomen supports the entire body on the floor.
- Inhale deeply in the starting position.
- Retain the breath while raising the body.
- Retain the breath inside in the final position or practise.
- Exhale while returning to the prone position.
3 to 5 rounds.
People who suffer from a weak heart, highblood pressure, hernia, colitis, peptic or duodenal ulcers
should not attempt this practice.
This asana should not be practised before sleep at night as it stimulates the adrenal