Starting Position:

on the whole body

normal breathing

1–3 times

Come into Padmasana. With the help of the hands slowly come up onto the knees. Place the hands on the floor in front of the body. The fingers are spread and point forwards. >Slowly bend the upper body forward until the head touches the floor and forms an equilateral triangle with the hands. >Raise the buttocks high and bring the knees to rest on the elbows. Hold the position and concentrate on the balance. >Now raise the legs so that the knees point up and the body weight is carried on the head and the hands. Afterwards 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.

Strengthens the arm, shoulder, neck and back muscles. Is beneficial for the throat, especially the tonsils. Improves blood supply to the head and is good for the brain, eyes, ears and nose.

Avoid this Asana with problems of the cervical spine, high blood pressure or glaucoma.