- Lie down on your abdomen either with legs half a meter apart or close together. The toes rest on the ground. Place the palm by the side of the chest.
- Assume the final position of Bhujangasana. The head should be facing forward instead of bending backward.
- Twist the head and the upper portion of the trunk and look over the right shoulder to look at the heels.
- In the final position, the arms remain straight or slightly bent as the shoulders and the trunk are twisted.
- Try to feel the diagonal stretch of the abdomen.
- Relax the back and keep the navel as close to the floor as possible.
- Return to the starting position. Repeat the same on other side.
- Practise eight to ten times each side.
The Asanas help ease the passage of water and flush the intestines briskly. Within 15-30 minutes one gets an urge to empty the bowels. Try to empty the bowels without any strain for a minute or so. After this, the person usually has a clear bowel movement and will pass a large quantity of urine. However, there is no cause for worry if it takes longer to empty the bowels or if one has to drink more water than the others. There are no restrictions on diet or treatment. It can be practised for three to four days continuously and then once or twice a week. However, other kriyas should be avoided after this. One should lie down in Shavasana for 5-10 minutes and relax. It should be done in the morning on an empty stomach, wearing light and comfortable clothes. It should be practised in a relaxed mood, without any tension and under expert guidance. It should not be done while fasting. Persons suffering from high blood pressure, gastric or duodenal ulcers and ulcerative colitis should avoid this kriya.
This kriya cleans the whole alimentary passages and is recommended for persons suffering from chronic constipation, flatulance (gas in abdomen), acidity, indigestion, diabetes, asthma and other digestive and respiratory disorders. It is also beneficial for the urinary tract disorders.