This pose helps strengthen the muscles of the back, improves posture, and helps in dealing with several gastrointestinal problems. It is especially recommended for practice during the winters to ward off cold and help increase immunity.
Improves flexibility in the neck, shoulders and back
Strengthens the back muscles
Helpful in removing minor back conditions of slipped disc or sciatica
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Steps to perform this pose:
Lie flat in a prone pose on the floor, with arms beside the body
Keep the legs straight, with feet together
Bend the knees, bringing the heels close to the buttocks
Reach back and grab the ankles with the arms stretched backwards
Place the chin on the floor
Keep the knees on the floor
Breathe in and lift the upper trunk with the help of the lower legs
Use the backward movement of the legs to lift the body
Lift as far as is comfortable
Hold for few seconds without straining the back muscles
Breathe out by bringing the heels close to the buttocks
Simultaneously lower the trunk down onto the floor
Release the ankles and straighten the legs and rest
Repeat for as many rounds as planned
Shoulder or knee injury
Severe back conditions of slipped disc or sciatica
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