How to practice:

  • Sit in full-squat position keeping your feet hip-distance apart
  • Lean forward and walk your hands backwards so that palms align behind the feet
  • Palm should rest firmly on a floor 2 feet width apart
  • Place your thighs on upper arms
  • Slowly look forward and shift your weight backwards
  • Inhale, tighten your abdominal muscles and raise both feet from the ground
  • Slowly try to straighten both your knees (for beginners – stretch one leg at a time while keeping the balance with other leg)
  • Exhale, bend your elbows to an extent that shoulders come in line with elbows
  • Fix your gaze forward
  • Hold the posture for 30 seconds
  • Repeat the cycle 5-6 times


  • This posture boosts the flow of energy across the body
  • Strengthens arms, back and stomach muscles
  • Gives power to elbows, wrists and shoulders
  • Lifting body weight on your shoulders enhances comfort with one’s own self
  • Massages the internal abdominal organs
  • Stimulates the nervous system and respiratory system
  • Removes stiffness as spine is stretched up to the tail-bone
  • Enhances concentration, inner focus and sense of balance
  • Regular practice of this asana brings endurance, lightness and feeling of euphoria

Caution: Do not attempt this asana if you are suffering from shoulder, elbow or lower back injuries.