- Sit in the squatting position with the feet two feet apart.
- Grasp the insteps of the feet, placing the fingers under the soles with the thumbs above.
- The upper arms should be pressing against the inside of the knees with the elbows slightly bent.
- The eyes should be open throughout the practice.
- Inhale while moving the head back.
- Direct the gaze upward.
- This is the starting position.
- Hold the breath for 3 seconds, accentuating the backward movement of the head.
- While exhaling, straighten the knees, raise the buttocks and bring the head forward towards the knees.
- Hold the breath for 3 seconds, accentuating the spinal bend.
- Do not strain.
- Breathing in, return to the starting position.
- This is one round.
- Practice 5 to 8 rounds.
- Breathing: Inhale in the squatting position and retain.
- Exhale in the raised position and retain.
On the breath, movement, stretch of the neck in the starting position and the bend of the spine in the standing position.
Like namaskarasana, this pose has a beneficial effect on the nerves and muscles of the thighs, knees, shoulders, arms and neck. The pelvic organs and muscles art massaged. It gives an equal stretch to the whole spine and both the arm and leg muscles. All the vertebrae and joints are pulled away from each other so that the pressure between them is balanced. Simultaneously, all the spinal nerves and dural sheaths are stretched and toned. It is also useful for relieving flatulence.
More advanced practitioners may place the fingers under the front of the feet. Shambhavi mudra may also be practiced throughout. This will help to tone the entire nervous system.