- Sit in vajrasana
- Stand on the knees with the arms at the sides.
- The knees and feet should be together but may be separated if this
is more comfortable.
- Lean backward, slowly reaching for the right heel with the right
hand and then the left heel with the left hand.
- Do not strain.
- Push the abdomen forward, trying to keep the things vertical, and
bend the head and spine backward as far as possibe.
- Try to relax the whole body, especially the back muscles, into the
- The weight of the body should be evenly supported by the legs and
- The arms should anchor the shoulder to maintain the arch of the
- Remain in the final position for as long as possible.
- Return to the final starting position by slowly releasing the hands
from the heels one at a time.
Practise up to 3 times as a dynamic asana.
Hold the final position up to 3 minutes as a static pose.
Adepts may maintain the final position for up to 5 minutes.
This asana is beneficial for the digestive and reproductive systems. It stretches the stomach and intestines, alleviating constipation.
Physical: On the abdomen, throat, spine or natural breathing.
Spiritual: On swadhishisthana or vishuddhi chakra.