Bhumi Pada Mastakasana - Feet and Head on Earth Posture

Starting Position: Vajrasana

Concentration: on the balance of the body

Breath: coordinated with the movement

Repetitions: 3 times

Practice: Sit in Vajrasana. >Inhaling come up onto the knees. >Exhaling place the hands and top of the head on the floor. >Inhaling tuck the toes under and straighten the legs. Maintaining balance, clasp the fingers behind the back. >Breathing normally remain in this position as long as comfortable. >Exhaling return hands and knees to the floor. >Inhaling return to the starting position.

Benefits: Serves as preparation for Headstand. Increases blood supply to the head and therefore is beneficial for the eyes and hearing. Improves the ability to concentrate and aids memory. The Asana calms the nerves and strengthens the neck, back, leg and foot muscles.

Caution: Avoid this Asana with a migraine, high blood pressure, dizziness or any cerebrovascular disorders.