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Lie flat on your back keeping your feet together and your arms
beside your body.
Take a deep breath. As you exhale, bring your knees towards your
chest, and pr...
Lie flat on your back keeping your feet together and your arms beside your body.
Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs to your abdomen. Clasp your hands around your legs.
Hold the asana and breathe normally.
With every exhalation , make sure you tighten the grip of the hands on the knee and increase the pressure on your chest.
Every time you inhale, ensure that you loosen the grip.
Rock and roll from side to side about three to five times.
Exhale and release the pose. Relax.
Why to do?
It strengthens the abdominal muscles and massages the intestines and internal organs of the digestive system, therefore releasing trapped gases and improving digestion.
It strengthens the back muscles and tones the muscles of the arms and the legs.
It improves blood circulation in the hip area.
It eases the tension in the lower back.
It stimulates the reproductive organs and massages the pelvic muscles. It also helps to cure menstrual disorders.
It helps burn fat in the thighs, buttocks, and abdominal area.
It stretches the back and neck.
When not to?
If you have had an abdominal surgery recently.
If you have hernia or piles.
This asana must not be practiced by pregnant women.
If you are suffering from heart problems, hyperacidity, high blood pressure, slip disc, back and neck problems or a testicle disorder , you must avoid this asana.