Spread a mat on the floor and lie down on it with a straight back. Now keeping both arms straight and above your abdomen, interlace the fingers of both hands so that palms are facing outward, the thumbs are touching the abdomen. Now keeping the legs straight and fingers interlaced, rotate the arms upward and then backwards till they touch the ground behind your head. Hold your breath, then exhale slowly and alongwith it raise both arms upward then forward to the starting position. Repeat it 8 to 10 times.
5 to 10 rounds are sufficient in the beginning, then slowly increase to 10 to 15 minutes. In cases of extreme mental tension or anxiety, or when used to assist the healing process, practice for up to 30 minutes.