– Lie on your stomach.

– Bend your knees and hold your ankle.

– Pull your hands and push with your legs with knees together, till your trunk forms an arch with only the stomach on the ground.

– Face/Look up.

– After releasing the posture, lie for a while in Shavasan.


Reduces abdominal fat. The compressing of the spinal column, pressing the nerves with the scapulae (the winged bones at the back attached to the arms) minimizes blood circulation while in the asan. But when the pose is released a greater supply of blood is endured to those very regions increasing spinal flexibility and definitely raising the vitality.

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