Steps:

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1. Relax the body. Take 3 long deep breaths.

2. Stretch the left arm to the side and fold it behind the back.

3. Stretch the right arm up above the head and fold it over the right shoulder.

4. Keep the back of the left hand in contact with the spine whereas the palm of the right hand should rest against the spine.

5. Clasp the fingers of both hands behind the back.

6. Keep the raised elbow behind the head in a pose in which the head presses against the inside of the raised arm.

7. The spine should remain erect and head straight.

8. Keep the eyes closed and stay in the same position for up to a minute or a few seconds.

9. Then unclasp the hands, straighten the legs and relax the body.

10. Then repeat the same by keeping the left knee uppermost and the left arm over the left shoulder.

 

Benefits:
 

1. Excellent for inducing relaxation.

2. Beneficial in curing sexual ailments.

3. Improves the functioning of the kidney.

4. Induces the flow of energy and refreshes the body.

5. Improves the body posture by opening the chest area.

6. Helpful in getting rid of stress, tension, fatigue and anxiety.

7. Relieves a backache, sciatica, rheumatism, arthritis and joint pain.

8. Alleviates the cramps in the legs and strengthen the leg muscles.

9. Cure frozen shoulder and helpful in removing the general stiffness of shoulders and neck.

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Contraindications:​
 

1. Avoid straining the body beyond the limits as it may cause back pain or spinal injury.

2. Consult a yoga trainer, if you are a beginner as this asana requires a lot of flexibility.

3. Do not overburden your body, if you are obese. Practice it according to the comfort level of the body.

4. People suffering from any of this condition should avoid practicing this asana: shoulder, back, neck or joint pain, migraine, or spinal disorders.