Main Steps

Lie belly with forehead on the floor, feet together with toes pointing back wards and arms close to bobby, palms facing upward. Inhale and raise head, chest and thighs up simultaneously, as high as possible along with the arms pointing towards the toes at shoulders level without bedding knees. Body should by resting only on the abdomen. Contract hip muscles and close the anus.

Keep elbows and knees locked. Maintain the pose and breathe normally. Exhale and return to original position. Keep face sideways on the floor arm on side of thighs and breather normally.

Note: In persons who have backache and the pose hurts the back more, avoid the pose till back gains strength.

Benefits

• Tones complete spine.
• Tones abdominal organs and heart.
• Expands chest and lungs.
• Tones thyroid parathyroid adrenals, islets of Langerhans and gonads.
• Strengthens muscles o f back thighs, arms neck and front of abdomen.
• Strengthens all joints of upper and lower extremities.
  
  

Indications

• Cervical thoracic and lumber spondylitis.
• Upper mid and low backaches.
• Gastro- intestinal disorders of liver spleen gall bladder and stomach.
• Asthma bronchitis and emphysema. Thyroid and parathyroid disorder.
• Diabetes and disorder of sex glands. Protruding and weak abdomen .
• Arthritis.