| 1. |
Come to lie on the back. |
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| 2. |
Bend the knees, bringing the soles of the feet parallel on the mat close to the buttocks. |
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| 3. |
Lift the hips up towards the ceiling. |
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| 4. |
Interlace the fingers behind your back and straighten the arms, pressing them down into the mat. |
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| 5. |
Roll one shoulder under and then the other. |
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| 6. |
Lift the hips higher. |
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| 7. |
Draw the chest toward the chin, but do not move the chin toward the chest. |
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| 8. |
Make sure the feet stay parallel. |
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| 9. |
Release the hands and bring the upper, middle, and then lower back down. |
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| 10. |
Rest, allowing the knees to knock together. |
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| Beginners |
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For a restorative variation, bring a block under the sacrum. Let your weight rest on the block. |
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| Benefits |
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Useful in indigestion, improves immunity and useful in patients suffering from Erectile dysfunction. |
