Begin by lying on your back with your knees bent and feet at on the floor.
Hands are alongside the body with your palms facing down. Press the arms and hands down on the floor, slowly and smoothly rolling the hips and spine of the floor.

Raising the torso to a vertical position, then straighten the knees with the legs coming over the head.
Bend your elbows and place your hands on your lower back. Take the gaze to the navel or close the eyes.

Breathe and hold for 10-15 breaths, or staying for as long as you feel comfortable.
To release: come out place the hands on the floor and carefully and slowly roll the spine back on the floor and the lower the legs down, using the hands to act as breaks.


Stretches the chest, neck, spine, and hips. Strengthens the back, buttocks, and hamstrings. Improves digestion.
Helps alleviate stress and mild depression.


Keeping the knees bent.
Placing the legs against the wall for support.


Avoid this pose if you have shoulder or neck injury or diarrhoea.