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-Start the asana on your fours in a tabletop position.
-Make sure that your knees are placed right under your hips, and
that your wrists are in
the same line as your shoulders...
-Start the asana on your fours in a tabletop position.-Make sure that your knees are placed right under your hips, and that your wrists are in the same line as your shoulders.-Let your head hang in a neutral position. Gaze softly at the floor.-Inhale, and lift your buttocks up towards the ceiling as you open your chest. Let your abdomen sink towards the ground. Lift your head and look forward or towards the roof.-Hold the pose for a few seconds. Then, breathe out and come back to the tabletop position.-This asana is a combination of two movements. The counter movement is as follows: -1. 1. Exhale. Drop your chin to your chest as you arch your back and relax your buttocks. It is called the Bitilasana.2. Do the movement and counter-movement about five to six times before you come to a halt.
Benefits : -This asana helps to stretch the neck and the front part of the torso.-It is also a stress relieving pose.-It massages the internal organs and also helps increase blood circulation throughout the body.-Being primarily a spinal movement, it relieves the stress from the back and tones it. It also helps reduce back pain and cure sciatica.