Lie flat on the back. Bend both legs to the chest.
Interlock the fingers of both hands and clasp them around the shins just below the knees.
This is the starting position.
Roll the body from side to side 5 to 10 times, touching the side of the legs on the floor.
Stage 2
Sit in the squatting position with the buttocks just above the floor.
Interlock the fingers of both hands and clasp them around the shins just below the knees.
Rock the whole body backwards and forwards on the spine. Try to come up into the squatting pose on the feet when rocking forward. If it is difficult to perform with the hands clasped on the shins, then hold the side of the thighs adjacent to the knees.
Practise 5 to 10 backward and forward movements.
Breathing
Stage 1: Exhale while rolling to one side.
Inhale while returning to the centre.
Exhale rolling to the other side.
Stage 2: Inhale as you roll backwards.
Exhale as you come forward.
Awareness
On the coordination of movement.
Precautions
Not to be performed by persons with serious back conditions.
Benefits
This asana massages the back, buttocks and hips. It is most useful if done first thing in the morning after waking.
Notes
Use a folded blanket for this practice so that there is no possibility of causing damage to the spine. While rocking back, the head should remain forward. Be careful not to hit the head on the floor.