Sasankasana

Position : Dandasana

Practice:

• Fold the right leg at the knees and then the left leg. Sit in vajrasana resting the palms on thighs.

• Slowly take your hands back, make fist of right hand and hold right wrist from the left hand.
• Relax the shoulders.
• While inhaling, slowly lean backwards a little opening up the chest region.
• While exhaling, slowly bend the trunk  forward from the root of the waist region and rest the forehead on the floor or as much as possible. Relax the shoulders.
• Maintain the position about a minute or as long as possible with normal breathing,
• While inhaling , come up to the vertical position.
• Release the hands and come back to the starting position.
• Close the eyes and relax. 

Benefits :

• It tones the pelvic muscles and sciatica nerves.
• Relieves constipation.
• Removes tension, gives relief who has stiffness in the upper back and neck muscles.
• Recommended for back pain, head ache, neck pain and menstrual disorder (Heavy periods and Frequent periods). 

 Contra-indications:

• People suffering from high blood pressure, slipped disc and vertigo should avoid this asana.