1 – Stand up straight, inhaling through the nostrils deeply, and as you slowly let the breath out, reach down and place your palms facing upwards under your feet, lift the head and chest up completely without bending the knees, and stay in position while inhaling.
2 – Then, letting the breath out, take in the lower abdomen, place the head in the region between the two knees, straighten the knees, and stay in position, doing puraka and rechaka as much as possible.
3 – Next, as you inhale, slowly lift the head, remaining in position with the palms under your feet.
4 – Then, place your hands on your waist, and exhale to return to Samasthiti.




– Dissolves the fat of the lower abdomen.

– Improve digestion
– Helps to relieve insomnia
– Calms the brain and relieves stress.
– Purifies the both kanda, or egg-shaped nerve plexus in the anal region, and the rectum.
– Stimulates abdominal organs, especially liver and kidneys.
– Gives a great stretch to the whole backside of the body.



Avoid this asana unless instructed any modifications by professionals if you have any of the below or feel uncomfortable any time during your practice.

  • Had a recent injury related to the joints of the hips, pelvis, knees, ankles, spines, and shoulders.
  • Have a history of a herniated disk.
  • Have a history of any surgery in the abdomen area.