Steps:

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1. Lie flat on your stomach, with the legs and feet together, toes pointing back.

2. Interlace your fingers and place them under your body (as in photo). Stretch the chin forwards and place it on the ground.

3. Inhale, push the hands against the ground and lift both legs up using the lower back muscles (keep both legs together, thigh muscles engaged and toes pointing back).

4. Hold the position for as long as comfortable without straining, breathe normally.

5. Exhale, lower the legs.

6. If performing dynamically then inhale lift the legs up, hold for one breath, then exhale lower the legs down. Repeat 10 times.

 

Modifications:
 

1. Place your hands under your thighs, with the palms facing down

 

Benefits:

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1. Strengthens the lower back.

2. Massages the pelvic organs.

3. Relief from back ache, mild sciatica and slipped disc as long as the condition is not serious.

4. Tones and balances the functioning of the liver, stomach, bowels and other abdominal organs.

5. Improves appetite, and digestion

6. Tones the hip muscles.

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Contraindications:​
 

1. Weak heart

2. High blood pressure

3. Coronary thrombosis.

4. Peptic ulcer,

5. Hernia,

6. Intestinal tuberculosis.