Starting
position—Lie flat on back on the carpet, stretching both the hands above the
head.
1.
Lift
both the legs up straight to an angle of 45 till the feet are sighted,
2.
Lift
them further to a perpendicular position.
3.
Lift
the lumber region and bend the legs over and hold them about 45 cms. above the
ground (while lifting the lumber portion support the part with both the palms
of hands or keep a roll of bed behind the back to get to position easily). Keep
the head on the ground and move the knees over the chest.
4.
Take
the legs further down, but do not put them down on the ground. (Move both the
legs together to the right and left sides. Knees should be straight).
5.
Lift
legs slowly about 45 cms.
6.
Put
the back fully on the ground and keep legs in perpendicular position.
7.
Move
the legs down to an angle of 45.
8.
Move the legs further down to the ground and come to original position.
Duration of this Asana 3 minutes.
Benefits
Gives required flexibility to the spinal column. Improves functioning of liver, and other glands in throat and abdomen. Corrects ailments of lumber, Spinal column, back, neck, and legs. Corrects acidity, diabetes, flatulence, hydrocele, etc.