Main Steps

Lie on back with feet 6 inches apart bend knees and bring feet close to the thighs. Take arms over the head and place them close to the shoulders with elbows bent and fingers pointing towards feet. Exhale and raise trunk and chest by putting pressure of hands and feet on the ground and and opening up elbows and knees partially. Place crown of head from the floor and take trunk still higher by straightening the arms and raising the thighs and abdomen as high as possible. Keep palms and soles of feet firmly on the floor. Maintain the pose and breather normally. Exhale lower the body gently to the floor and breathe normally.

Benefits

• Strengthens complete spine.
• Tones heart and abdominal organs.
• Strengthens all joints.
• Stretches and strengthes muscles of frontal abdomen, extremities and the back.
• Expands chest and lungs.
• Tones all endocrine glands.
• Reduces fat around abdomen and extremities.

Indications

• Spondylitis backaches, early disc problems and sciatica.
• Gastro- intestinal disorders of liver pancreas spleen.
• Stomach and gall bladder.
• Weakness of muscles and joints of upper and lower extremities of the sex glands.
• Genitor-urinary disorders of kidneys, urinary bladder uterus and prostate. Obesity.