• Lie down on the back with the legs, feet and knees together.
  • Stretch the hands straight above the head, biceps touching the ears and the palms facing the ceiling.
  • Close the eyes.

I. Starting position (Sthiti): Dandasana / Supine

II. Practice

  • Sit in


  • Lie flat on the back.
  • Exhale, curve the back by raising the neck and the chest. Arch the head back  and rest it on the floor. Pull the head further back by holding the crossed legs with the hands and increasing the back curve.
  • Now  remove the hands off the legs, bend the arms, hold the elbows with the hands and place the forearms on the floor behind the head.
  • Remain in this posture as per the capacity (approx. 30-60 sec). Take deep breaths.
  • Release the posture by placing the back of the head on the floor. Lie flat on the back, inhale and get back to Padmasana. Unfold the legs and relax.
  • Repeat the posture by recrossing the legs the other way for the same length of time.
  • This posture can be modified as per the convenience of the practitioner. Lie flat on the back with the arms stretched straight over the head.


  • The posture can be initiated in supine position. Place right leg on the left thigh and the left leg on the right thigh as in Padmasana. Rest procedure is the same.


  • This asana is known to be beneficial in thyroid dysfunction, respiratory ailments and piles. It increases flexibility of the pelvic joints. It helps to expand the chest fully.