Starting Position:
Lie on the back

on the Manipura Chakra

normal breathing

1–2 times

Lie on the back with arms beside the body. Bend the knees and place the feet close to the buttocks on the floor. >Raise the arms above the head and place the palms on the floor close to the shoulders. The fingers point towards the body and elbows point up. >Lift the entire body high so that only the hands and feet are on the floor. Look towards the floor. >Breathing normally hold the position and then return to the starting position.

Develops flexibility of the spine and increases one’s sense of wellbeing. The extension of the front of the body stimulates and balances all internal organs and the entire glandular system. This Asana strengthens the muscles of the back, arms and legs. Encourages good posture and is especially beneficial for people who sit a lot. Helpful for menstrual problems.

The exercise should not be performed after the 3rd month of pregnancy, after any abdominal surgery, with high blood pressure or if there is a tendency to become dizzy. Avoid with acute back problems or when there is pain of the shoulder, elbow or wrist joints.

After this exercise relax in Anandasana.

Asana is included in the following categories:
Asanas and Exercises to Strengthen the Back
Asanas and Exercises for Menstrual Problems