Starting Position:
Lie on the abdomen

on stretching the back and on the Svadhishthana Chakra

coordinated with movement and held in the position

1–3 times

Lie on the abdomen, rest the chin on the floor and place the hands beside the body in line with the armpits. The feet are extended. >Inhaling press the hips to the floor and lift the upper body with the help of the hands. Tilt the head back slightly and look up. The spine is evenly arched and the shoulders are pressed down and back. >Holding the breath remain in this position as long as comfortable. >Exhaling slowly return to the starting position.

  • Initially, practice the Asana three times holding each repetition briefly. After practicing this way for some time begin to extend the practice by holding the posture for a few minutes with normal breathing.

Balances the Svadhishthana Chakra. Soothes anger and a violent temper. Is beneficial for kidney and liver function. This Asana is especially recommended for anyone who has a profession where they are sitting. Prevents back problems.

It is important in this exercise that the thoracic spine is stretched and the spinal column evenly arched. If the exercise causes pain in the lumbar spine it should be avoided. With high blood pressure or heart disease it should only be practised dynamically, in rhythm with the breath, without any retention of the breath.

Asana is included in the following categories:
Asanas and Exercises to Support Renal Activity