> Strengthens the muscles of the spine, buttocks, and backs of the arms and legs.
> Stretches the shoulders, chest, belly, and thighs.
> Improves posture.
> Stimulates abdominal organs.
> Helps relieve stress.
> Serious back injury.
> Headache.
> Lie on your belly with your arms along the sides of your torso, palms down, chin resting on the floor.
> Rock the hips from side to side to walk the arms underneath your body, so that the forearms are on the inside of the hip bones and the hands are under the thighs.
> Inhale and lengthen the legs, reaching the toes away from your body. Pull up the knee caps, squeeze the buttocks and engage mula bandha. Press the arms down into the floor and slowly lift the legs up towards the ceiling.
> Stay for 30 seconds to 1 minute, then release with an exhalation and slowly lower the legs to the floor. Turn the head to one side, slide the arms out from under your body and rest. Take a few breaths and repeat 1 or 2 times more if you like.