Raise the arms over the head, keeping the elbows straight.
Bend the wrists forward so that the hands hang limp.
Bend forward and swing the trunk down from the hips, allowing the arms and head to swing through the legs.
After this initial major swing, allow the body to swing gently and spontaneously a few times. Then balance for a few moments while the trunk hangs down from the hips. Be tension-free like a rag doll.
Return smoothly to the upright position with the arms raised, then lower the arms to the sides.
Repeat up to 5 times.
Variation
To strengthen the back, after the first major swing downwards, on the subsequent upward swing, raise the trunk so that it is parallel to the floor. On the downward swing bring the hands as far back as comfortable behind the feet.
Breathing
Inhale fully through the nose while raising the arms.
Exhale forcefully through the mouth on each downward swing to
make sure all the stagnant air has been expelled from the lungs. While swinging up, inhalation will be a reflex action only, but the lungs empty totally on the down swing. For added effect, the sound ‘ha’ may be made with each forced exhalation. This sound should come from the abdomen and not the throat, so the movement of the diaphragm is emphasized.
Inhale while returning to the upright position.
Awareness
On the back, keeping the body loose, and on the rhythmic swinging movement synchronized with the movement of the diaphragm and the breath.
Precautions
Not to be practised by people who suffer from vertigo, high blood pressure or back conditions. Cautions for inverted postures apply.
Benefits
This asana helps to remove tiredness by stimulating the circulation and toning the spinal nerves. It stretches the hamstrings and back muscles, loosens the hips and massages the visceral organs. This is an excellent pre-pranayama practice as it opens up all the alveoli and helps drainage of stagnant mucus. It has the added benefits of inverted asanas, especially on the brain.