Practice :
- Sit in Vajrsana.
- Stand on the knees. Keep the palms on the waist region with fingers pointing forward.
- Keep the knees and feet together or give gap between knees and feet if it is comfortable.
- While inhaling, lean backward and slowly keep the palms on the heels.
- Push the abdomen forward, keep the thighs straight and bend the head and spine backward as for as possible.
- Feel the stretch in the back muscles and distribute the body's weight equally between legs and arms.
- Stay in the position about a minute or as long as is comfortable with normal breathing.
- While exhaling, come back to the starting position by slowly releasing the hands from the heels one at a time.
- Relax in Dandasana, with legs apart.
- Stretches the abdomen muscles, relieves from constipation. Makes the spine flexible.
- Improves blood circulation to the brain.
- Expands the chest region and regulates the Thyroid glands.
- Gives glow to the face. Recommended for the people suffering from backache.
- Any recent operation at the chest or abdomen and hernia problems should avoid this posture.
- Not recommended for the people with severe low back pain and high blood pressure.
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