Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor.
Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees and ankles together.
Encircle the knees with both arms, hands clasping opposite elbows.
Bend the neck and place the chin on the knees. Continue to maintain the asana, breathing normally.
The asana position :
In this position the thighs are pressed against the abdomen and the wrists or elbows are clasped. The neck is bent towards the knees and if possible the forehead or chin is touching the knees. The breath is relaxed.
Releasing the asana position :
Straighten the neck and lower the head back on to the ground.
Release the arms and place them beside the body.
While inhaling straighten both of the legs, let them rest at 90 degrees from the ground.
Exhaling slowly lower the legs back to the supine position.
Anatomical focus :
Abdomen (especially lower abdomen), thighs, hips, buttocks
On relaxing the abdomen, thighs, hips, buttocks.
Try to touch the chin to the knees.
Try to keep the legs together.
Relax the body and breathe normally in the pose.
Point the toes.
Strain your neck.
Overstretch, trying to pull the thighs too close and causing strain.
Stretches the neck and back.
The abdominal muscles are tensed and the internal organs are compressed which increases the blood circulation and stimulates the nerves, increasing the efficiency of the internal organs.
The pressure on the abdomen releases any trapped gases in the large intestine.
Blood circulation is increased to all the internal organs.
Digestive system is improved.
Strengthens the lower back muscles and loosens the spinal vertebrae.