Lie down flat on the back on the carpet on your yoga fabric cloth.


Slowly bend your legs at the knees and bring the feet close to the buttocks. Do it slowly.

Take hold of the ankles with the hands and pull it backwards till the feet touches the buttocks.

Retain the breath inside and lift the buttocks. Also arch the back upwards. The feet and the shoulder portion should remain on the ground.

In this position, the body weight is supported by the feet, the shoulders, the arms, the neck and the head.

This is the final pose. Maintain it for as long as you are comfortable.

To release the asana, bring down the buttocks back to the ground. The knees can remain in the bend position.

Repeat this for 5 to 10 times depending on strength and convenience.

Half minutes to two minutes

This asana strengthens the female reproductive organs. It should be practiced before pregnancy. But during pregnancy avoid practicing this asana.

It can prevent miscarriage by improving the health of the uterus.

It can correct some vertebral disc problems and remove back ache.

It strengthens the shoulders.

It also strengthens thighs, neck, knee waist and stomach.

Good blood circulation throughout the body.


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