Technique:

1. Lie flat on your back.
2. Hands beside your body with palms flat on the floor.
3. Bend your knees with soles on the floor, exhale and bring your knees close to your chest, then breathe evenly.
4. Press down on the arms and use your abdominal muscles to raise your hips and buttocks off the floor and place your palms on your hips or behind the ribcage. Bring your knees towards your forehead.
5. Exhale, slowly raise your feet upwards with your toes pointing towards the ceiling.
6. Use your palms as support and keep your upper arm close to your body.
7. Bring you chest to your chin. Breathe evenly.
8. Extend your neck and look at your chest.
9. Squeeze your buttock and contract your abdominals while relaxing your shoulders.

Variation:

1. Exhale and take your time to lower your right leg over your head.
2. Keep the leg straight with toes touching the floor. Breathe evenly.

Getting Out Of The Pose:

1. Retain the breath while lowering the knees towards the forehead.
2. Lower the palms to the floor.
3. Then exhale while using your abdominal muscles to lower the back and buttocks to the floor.
4. Bend the knees close to the chest and slowly lower down the legs one at a time.

Benefits:

1. Stretches the spine and cervical region. Tones the legs and buttock muscles
2. Especially good to regulate the thyroid glands, resulting in a better metabolism rate.
3. Increases blood circulation to the brain.
4. Reduces hypertension and relieves insomnia, breathlessness and palpitations.
5. Aids in treating colds and sinuses.
6. Reduces the risk of urinary disorders and congestion of the ovaries.

Cautions:

1. Those suffering from back and neck aches should be careful not to overstrain.
2. Women should not practice this asana while menstruating.
3. Do not turn your head to the side as it will injure your neck.

Chakra Stimulated And Which Has To Be Concentrated On:

Vishuddhi chakra which is situated at the neck behind the throat.

Counter Pose:

Matsyasana, Ushtrasana, Supta Vajrasana