1. Remain in the position with your fists under the pelvis, the chin stretched forward..
2. Inhale and lift both legs up off the floor as high as possible, pushing the shoulder in the floor. Try to bring the shoulders as close toeach other as possible.
Beginners may be able to lift the legs just 1-2 feet above the floor. Advance students can straigten the legs to the ceiling or drop the feet towards the head as shown in the pictures here.
• The chin is lifted off the ground.
• The nose or forehead is put onto the floor rather than the chin.
• Students jump into the position rather than coming up slowly.
• Abdominal pressure is increased. Intestinal functions are regulated and the resistance of the abdominal walls is strengthened. Sluggish digestion is removed.
• All the internal organs are massaged especially the pancreas, liver and kidneys.
• It gives a backward bend to the spine and opens the chest.
• An increased blood supply is brought to the neck and throat region.
• Flexibility of the cervical region is promoted.
• The biceps and deltoid muscles of the upper arms are strengthened and given an increased blood supply.
• The abdominal and lumbar muscles are strengthened.
• Lower-back pain and sciatica are banished.
• The back and shoulder muscles are strengthened.
• Bodily heat is produced.
• The digestive fire is increased.
This asana should not be practiced by pregnant women.