Technique:

1. Lie flat on your back. Bend your knees, soles on the floor and bring your heels close to your buttocks. Keep your feet at hip width. Feet should be firm on the floor.
2. Both hands close to your ears with elbows bent, fingers pointing towards the shoulders and palms pressed into the floor.
3. With arms strength, inhale and slowly lift your body above the floor and arch your back.
4. Straighten your elbows and drop your head without straining your throat. The head should be hanging between the arms.
5. Spread your fingers and toes.
6. Squeeze your buttocks and try to raise your chest higher. Equalize the weight on your hands and feet.
7. Breathe normally while in the pose.

Getting out of the pose:

1. Exhale while slowly lowering down the body until the head rests on the floor.
2. Then lower the rest of the body to the floor.

Benefits:

1. Stretches the spine and cervical region.
2. Strengthens the arms, legs, abdominal and spine.
3. Increases blood circulation to the brain.
4. Prevents prolapsation of the uterus.
5. Stimulates the thyroid glands and pituitary glands.

Chakra stimulated and which has to be concentrated on:

Manipura chakra which is situated in the spine behind the navel.

Cautions:

1. High blood pressure patients, those suffering from constipation or diarrhea and headache, those with weak wrists and pregnant women should not practice this pose.

Counter pose:

Halasana or Sarvangasana