> Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors.
> Strengthens the back muscles.
> Improves posture.
> Stimulates the organs of the abdomen and neck.
> High or low blood pressure.
> Migraine.
> Insomnia.
> Serious lower-back or neck injury.
> Lie on your belly with your hands alongside your torso, palms up. Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren't wider than the width of your hips, and keep your knees hip-width for the duration of the pose.
> Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Gaze forward.
> With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing.
> Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, turn the head to one side and rest. You can repeat the pose once or twice more.