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 backward
- As you inhale tighten your stomach muscles and lift your legs up
- Keep your feet together and look up
- Balance on your pelvis, focus your gaze on the feet
- Breathe rhythmically and hold the pose for about 20-30 seconds
- Repeat the cycle 3-4 times
- Stretches and strengthens spine
- Eases stiffness and stretches calf and hamstrings
- Stretches arms and legs
- Strengthens fingers & shoulders
- Tones and strengthens chest, thigh, hips & neck
- Improves blood circulation
- Relieves gastro-intestinal discomfort
- Tones and strengthens abdominal muscles and the pelvic region
- Therapeutic for people suffering from diabetes
- Improves the function of kidney and prostate glands
- Sharpens the sense of balance
- This posture boosts the flow of energy across the body
Practitioners with neck injury and tight hips must proceed very gently.