Lie down straight on your stomach.
Now join your elbows, making a stand and place your palms under the chin.
Lift your chest up.
Keep your elbows and legs together.
During inhaling, first fold your one leg at a time and then both the legs together.
During folding, your ankles should touch the hips.
While exhaling, your feet should be straight and keep your head steady.
Beneficial in cervical, slip disc, spondylitis, sciatica.
Beneficial in all spine related problems.
Very useful in Asthama, knee pain, and other lungs related problems.
Stretches the muscles of legs and hips.
This pose is best for relaxing after doing other Asana.