1. Start from prone position, Makarasana
  2. Slowly bring your legs together
  3. Place your hands by the side of you chest, slightly under your shoulders
  4. Slowly with inhalation, lift your upper body upwards (first lift your head and then your chest till your navel or your navel is lifted by 2 to 3 cms), gently tilt your head backwards and back of the neck is gently compressed
  5. Hold the position for 5 to 7 breaths and then slowly come down with exhalation
  6. Ensure the following: Don’t lift your pelvic bone off your mat, Elbows are not pointing outwards, you are using more of your back strength then arm strength


  1. Inhale slowly as you come up
  2. Keep breathing normally in the final position
  3. Exhale as you go down


  1. People with Hernia, Peptic Ulcer, intestinal TB, hyperthyroidism should avoid or do the practice under the guidance of a teacher
  2. People with muscle compression should be careful


  1. Physically – On your back muscles
  2. Spiritually on Swadhisthan Chakra


  1. It helps in removing stiffness from back muscles
  2. Relieves lower back pain
  3. Improves circulation of lower back
  4. Increases appetite, removes constipation, works on abdominal organs (especially liver and kidney)
  5. For females it tomes ovaries and uterus – thus also helps in alleviating menstrual and gynaec disorders
  6. It works on adrenal gland, and hence cortisone (hormone responsible for anti-inflammatory property) secretion is regulated
  7. It works on thyroid gland
  8. It works on the following Chakra: Swadhisthan, Manipura, Vishuddhi

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