How to practice:

  • Sit on a mat with legs stretched out with thighs, knees, ankles and feet together.
  • Keeping back and neck erect; rest on your buttock bones.
  • Pull stomach in, open chest and tilt slightly forward
  • With exhale grab big toes with your fingers (beginners may bend knees to hold big toes)
  • As you inhale tighten your stomach muscles and lift your legs up (continue holding your toes)
  • Open your legs 2ft distance apart and look up
  • Balance on your pelvis, focus your gaze at a point
  • Hold the pose as long as you are comfortable
  • Repeat the cycle 3-4 times


  • Tones and strengthens chest, thigh, hips, neck and shoulder
  • Stretches and strengthens spine, arms and legs
  • Relieves gastro-intestinal discomfort
  • Tones and strengthens abdominal muscles and the pelvic region
  • Therapeutic for people suffering from diabetes
  • Improves blood circulation
  • Improves the function of kidney, thyroid and prostate glands
  • Sharpens the sense of balance

This posture should not be performed by people suffering from slip discs, hernia, ulcer, migraine and low or high blood pressure.