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==Technique==
# Lie flat on your back. Inhale and lift your legs up, bringing both your knees close Keep the neck in a neutral position if you are new to this pose else you are likely to your chestexperience a lot of stress in neck muscles.# Hold your big toes. Make sure your arms are pulled through Don’t put the insides of weight completely on your knees as you hold your toes. Gently open up your hips legs and widen your legs arm, rather try to deepen the stretch.# Tuck your chin into your chest and make sure body, distributing your head is on weight evenly throughout the floorbody.# Press Avoid practicing this asana in case of severe pain in the tailbone and the sacrum down to the floor while you press your heels upneck, pulling back with your armsor shoulders.# Press both the back of the neck and the shoulders down to the floor. The whole area practice of the back and the spine Extended Side Angle should be pressed flat on the floor.# Breathe normally and hold the pose for about 30 seconds to a minute.# Exhale and release your arms and legs. Lie on the floor for a few seconds before avoided in case you move on to the next asanasuffer from: frequent headaches, high or low blood pressure, migraine, insomnia, joint pain, cervical spondylitis or heart problem.<ref name="Technique"/>
==Technique in pictures/animation==
