Caution
Not to practice in case of weak heart, high blood pressure, hernia, colitis, eptic or duodenal ulcers should not attempt this practice, parting position
> Lie flat on the abdomen with the legs and feet together, and the arms and hands beside the body.
> Bend the knees and bring the heels close to the buttocks. Clasp the hands around the ankles. Place the chin on the floor.
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> Inhale deeply and hold the breath inside. Tense the leg muscles and push the feet away from the body. Arch the back, lifting the thighs, chest and head together. Keep the arms straight.
| > Legs muscles are only active muscles and keeping the back and arms muscles passive.
> In the final position the head is tilted back and the abdomen supports the entire body on the floor.
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> Hold the final position for as long as is comfortable with holding the breath normal breathing.
> Slowly relaxing the leg muscles lower the legs, chest and head to the starting position while exhaling.
> Release the pose and relax in the prone position until the respiration returns to normal.
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No of round: Practice 2 to 3 rounds.
> Inhale deeply in starting position.
> Holding the breath inside while raising the body til! You hold the final position.
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> Exhale while returning to the starting position.
Awareness: On the abdominal region, the back.
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> The entire alimentary canal is reconditioned by this asana. The liver, abdominal organs and muscles are massaged.
> The pancreas and ‘adrenal glands are toned, balancing their secretions. The kidneys are massaged and excess weight is reduced around the abdominal area.
> It leads to improved functioning of the digestive, eliminative and reproductive organs and helps to remove gastrointestinal disorders, dyspepsia, chronic constipation and sluggishness of the liver.
> It is recommended for diabetes, incontinence, colitis, menstrual disorders and, under special guidance, cervical spondylitis.
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> The spinal column is realigned and the ligaments, muscles and nerves are given a good stretch, removing stiffness. It helps correct hunching of the thoracic area of the spine.
> It is also useful for relieving various chest ailments, including asthma, and for freeing nervous energy in the cervical and thoracic sympathetic nerves, generally improving respiration.