How to practice

  • Lie down on your back on the floor
  • Fold knees and open them hip width apart, heels making 90 degrees angle with knees
  • Bend your elbows and bring them over your head
  • Inhale press hands and feet on the ground and slowly lift the whole body up
  • Raise pelvis up and arch your back
  • Straighten your arms and legs as much as possible
  • Distribute body weight evenly between hands and feet
  • For a more effective stretch, pull the muscles of your thighs upward and lift heels off the floor
  • Advance practitioners can gradually balance and slowly lift their left hand
  • Gaze straight back and relax your neck
  • Hold the posture for about 10 seconds and slowly increase the holding until 15 seconds as you advance in your practice
  • Gradually come down and relax. Now repeat the asana and the next time lift your right hand up
  • This is a variation and can be incorporated in different Vinyasa flows


  • Ensures proper blood circulation throughout the entire body
  • Increases lung capacity
  • Energizes spine and makes it supple
  • Strengthens the abdominal organs
  • Helps in preventing prolapse of the uterus
  • Works on digestive, respiratory, nervous, glandular and cardiovascular systems
  • Intense stretch to arms, chest, neck and shoulder


This is an advance asana and need to be performed under Master’s guidance




Chakrasana Variation