How to practice

  • Sit in dandasana with legs stretched forward and back straight
  • Push your sitting bones on floor and give length to your spine up from lumbar region
  • With inhale lift your legs 45 degrees and simultaneously drop upper body backwards 45 degrees
  • Body is in V-shape with spine erect and chest open
  • Tense your abdominal muscles performing mulabandha and hold inhale breath
  • Keep your balance on your pelvic muscles
  • Knees and back should remain straight throughout the final pose
  • Hold the pose for 30 seconds
  • Exhale and come out of pose gently
  • Repeat 4-5 times


  • Stretches the spine and reduces mild lower-back pain
  • Strengthens and tones lower back, stomach and leg muscles
  • Improves digestion and increase blood circulation in the abdomen
  • Removes gastro-intestinal discomfort and flatulence
  • Increases metabolic rate
  • Sharpens the sense of balance
  • Eliminates lethargy
  • Stimulates circulatory, nervous and hormonal systems

Do not practice this asana if you have a cardiac condition, low blood pressure, cervical spondylosis, severe backache, diarrhea, or menstrual disorders.