Steps:

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1. Start in Savasana.  Bring legs together, arms by the sides.

2. Come up on to your elbows, forearms resting on the ground.

3. Drop the head back to look behind your, then lower the head to the ground.  

4. See that the crown of the head is resting on the mat.

5. Face the palms down, alongside the body.

6. Look between the eyebrows

7. Hold for 5-10 breaths

8. Exhale and release the posture by straightening the spine and neck on the ground.

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1. Starting in Padmasana - Lotus Posture – Inhale, place the palms onto the floor beside your hips and open the chest.

2. Exhale, lean back until your elbows come to the ground

3. Inhale using the elbows to support lift the chest up and let the crown of the head come to the ground.

4. Exhale and bring the hands forwards to hold onto the feet or the toes. The weight is supported by the buttocks and the crown of the head.

5. Look between the eyebrows

6. Hold for 5-10 breaths

7. Exhale release the posture

 

Benefits:

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1. Stretches your hips, chest, arms, shoulders, spine and thighs.

2. Stretches the muscles of your belly and also helps in toning the abdominal organs.

3. Improves your body posture particularly rounded shoulders.

4. It enhances co-ordination between your body parts and even boosts your concentration levels.

5. When held for extended periods (5 minutes+) it will strengthen the lungs and breathing capacity, it can be used to help with asthma and other respiratory ailments.

6. Strengthens the neck

7. Can be an emotional release as it opens the chest and is and exposed posture.

8. Can relieve stress, and stress related problems

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Contraindications:​
 

1. Knee, ankle, hip, or shoulder injuries

2. High and very low blood pressure

3. Severe insomnia