- Start by placing some blankets on the floor, folded neatly. These folded blankets will support your neck and shoulders.
- Lie on your back, with the knees bent and the feel flat on the floor.
- Exhale roll the body back being careful of the neck take your legs overhead and spread them wide apart.
- Lift the hips up and lengthen the trunk of the body. Tighten your knees and thighs.
- You can use you hands to help you adjust the position of the body, opening the shoulders, and pushing the ribs up, raising your back further.
- reach your hand out to hold onto your toes, loccking the middle and index fingers around the big toes.
- Keep the breaths nice and long
- Hold this position for as long as is comfortable slowly increasing the time.
- To come back to the starting posture, exhale and slowly roll the spine down.
- Alternatively enter into Halasana (Plough Posture)
- You may use blankets under the neck and shoulders
- Place blocks under the toes if your feet don’t reach the floor
- Tones the legs
- Improves digestion
- Stimulate thyroid gland, helping with metabolic problems
- It stretches the spine, the legs, the back, the arms, thighs and calves.
- It makes the neck, face and eyes and throat flexible.
- Improves your concentration.
- Chronic pain or injuries of the neck, back or the legs.
- Whiplash or disc degeneration/herniation.