Lie down on the floor, arms next to your body, straight, palms down. Bend your knees and place your feet close to the hips, touching the buttocks. Knees and ankles build a line. Bring your shoulder blades towards your spine and lie on your shoulders. Press your feet in the ground, grab your ankles, inhale and slowly lift your body up, first the hips and your lower back, than the abdominal area and the chest, without moving your head and chin. Press your arms into the ground, bring the palms together and cross your fingers, when possible. Squeeze your buttocks upwards and widen your chest.
Art of pose: back bending, stretching, chest opening, strengthening, beginner
Benefits: Strengthens buttocks, hamstrings and quadriceps. Brings flexibility for spine and chest. Increases the lung capacity and the blood flow in the abdominal organs. Good for menstrual problems. Brings new energy.
Limits: shoulder injuries, neck problems
Author- Yogi Chetan Mahesh – Founder AYM Yoga