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  1. Bend the knees.
  2. Move your chest toward the floor at the same time simultaneously move your feet toward the back of the head.
  3. As the chest moves forward, slowly begin to lift the head to roll toward the forehead.
  4. One by one, catch the feet with your hands and pull them to the head.
  5. You have to look straight ahead. Hold at this position and breathe.
  6. As you move your leg, you will feel intense stretch in the back of your leg.
  7. To come to the fore, release your hands and interlace the fingers behind your head. Root down through the forearms and the head and by inhaling lift the legs vertical.
  8. Do relax for some time and do it again nearly times in a yoga session.

Technique in pictures/animation


  • Reduces anxiety and stress and enhances self-confidence
  • Promotes heart relaxation by directing blood to the brain, allowing gravity to do the magic
  • Heats and cleanses the body
  • Very stimulating and revitalizing
  • Stimulates the nervous system, increasing mental power, concentration, clarity and balance
  • Feels centering, calming and soothing
  • Helps recovery from loss of sleep and memory
  • Fortifies the spine, neck, shoulders and arms
  • Tones the abdomen, legs, and the neck muscles
  • Stimulates lung tissue, relieving colds, coughs, tonsillitis, bad breath and palpitations
  • Cleanses and massages the internal organs
  • Reduces muscular strain and stress[1]

Related Asanas

Special requisites

Initial practice notes


External Links