How to practice:

  • Sit on a mat with legs stretched out, thighs, knees, ankles and feet together.
  • Back and neck erect, rest on your buttock bones.
  • Push your sitting bones on floor and give length to your spine up from lumbar region
  • With inhale lift your right leg 60 degrees, left leg 30 degres and simultaneously drop upper body backwards 45 degrees
  • Both hands are extended forward parallel to each other and the floor and in line with the knees
  • Ensure the spine is erect and chest open
  • Feel the tension in your navel area as the abdominal muscles contract
  • Keep the balance on your pelvic muscles
  • Knees and back should remain straight throughout the final pose
  • Hold the pose for 15 seconds and alternate your legs and hold for another 15 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
  • Massages abdominal organs and increases digestion
  • Removes gastro-intestinal discomfort and flatulence
  • Sharpens the sense of balance
  • Helps relieve stress

Do not practice this asana if you have a cardiac condition, low blood pressure, cervical spondylosis, severe backache, diarrhea, headache and women to avoid during Menstruation.