Grasp the insteps of the feet, placing the fingers under the soles with the thumbs above.
The upper arms should be pressing against the insides of the knees with the elbows slightly bent.
The eyes should be open throughout the practice.
Inhale while moving the head back. Direct the gaze upward. This is the starting position.
Hold the breath for 3 seconds, accentuating the backward movement of the head.
While exhaling, straighten the knees, raise the buttocks and bring the head forward towards the knees.
Hold the breath for 3 seconds, accentuating the spinal bend. Do not strain.
Inhaling, return to the starting position.
This is one round.
Practise 5 to 10 rounds.
Breathing
Inhale in the squatting position.
Exhale in the raised position.
Awareness
On the squatting position, the stretch of the neck in the starting position and flexing of the spine in the standing position, and the breath.
Precautions
Not for people with knee problems or sciatica. People with very high blood pressure or arteriosclerosis should not practise this asana – cautions for inverted postures apply.
Benefits
Like namaskarasana, this pose has a beneficial effect on the nerves and muscles of the thighs, knees, shoulders, arms and neck. The pelvic organs and muscles are massaged. It gives an equal stretch to the whole spine and both the arm and leg muscles.
All the vertebrae and joints are pulled away from each other so that the pressure between them is balanced. Simultaneously, all the spinal nerves are stretched and toned. It is also useful for relieving flatulence.