Caution: Not to practice in case of high blood pressure or serious back conditions, such as sciatica and slipped disc. Starting position

> Lie flat on the back with the legs and feet together, and the arms and hands beside the body palms facing downward.

> Bend the right knee and bring the thigh to the chest. Interlock the fingers and clasp the hands on the shin just below the right knee. Keep the left leg straight on the ground.

Final position

ADVERTISEMENTS:

> Inhale deeply, filling the lungs as much as possible.

> Raise the head and shoulders off the ground holding the breath and try to touch the right knee with the nose.

Releasing

> While slowly exhaling, return to the base position.

ADVERTISEMENTS:

No of rounds: Practice 3 rounds with the right leg and then with the left. It can be practiced by both legs together.

Breathing

> Inhale deeply and hold the breath in, before moving in.

> Hold the breath inside the final position.

ADVERTISEMENTS:

> Return to the starting position while exhaling.

Practice note

> Ensure that the straight leg remains in contact with the ground.

> It is important to start with the right leg because it presses the ascending colon directly.

ADVERTISEMENTS:

> After completing the total rounds with the right leg, follow with the left leg which presses the descending colon directly.

Awareness: On the breath, pressure on the abdomen and on the physical movements.

Benefits

> It strengthens the lower back muscles and loosens the spinal vertebrae.

ADVERTISEMENTS:

> It massages the abdomen and the digestive organs and 3, therefore, very effective in removing wind and constipation.

> Messases the pelvic muscles and reproductive organs, and is useful in the treatment of impotence, sterility and menstrual problems.

Variation: Practice in the same manner with change in the breathing pattern slightly.

Breathing

ADVERTISEMENTS:

> Exhale deeply and hold the breath out, before moving in.

> Hold the breath outside the final position.

> Return to the starting position while inhaling. . Benefits

Apart from the above benefits this variation has a more profound influence on the spine and pelvic region.