Sit up on the knees with the heels of the
feet against the buttocks and the calves of the legs flat on
the floor. Reaching backward, grasp the ankles with the
Lift the buttocks off the legs
arching the back and thrusting the abdomen forward and tilt
the head as far back as possible.
BENEFITS: Very useful for
increasing flexibility of spine and for streatching
the spine, back muscles, shoulders and arms. Quite difficult
to perform for beginners, needs some time to master.
If you are suffering from any health condition, it is advisable not to perform these postures unless under the supervision of an experienced yoga instructor.