CHANDIGARH,23.07.21-In case it is not comfortable, these can be separated.Lean backward, slowly touching right heel with right hand and then left heel with left hand. DO NOT STRAIN.

Push the hips forward, keeping the thighs vertical, bend the head and spine backward as for as comfortable. Relax the whole body, especially the back muscles, into the stretch.
The weight of the body should be evenly supported by legs and arms. The arms should anchor the shoulders to maintain the arch of the back.
Retain this final position for as long as comfortable.
Return to the starting position by releasing the hands from the heels one at a time.
Breathe normally. DO NOT BREATHE DEEPLY AS THE CHEST IS ALREADY STRETCHED.
Do it 3 times. Hold the final position upto 3 minutes.
Physical awareness to be on abdomen ,spine , throat or breathing. Spiritual awareness on SWADHISTHANA CHAKRA.
CAUTIONS:- Persons with severe back ailments should not do this asna.
BENEFITS:- It is quite beneficial for digestive and reproductive systems. It relieves constipation and stimulates the spinal nerves. It relieves backache, rounded back and dropping shoulders. It regulates thyroid gland. Also good for asthmatic patients.

DR M K VIRMANI
CHAIRMAN
CHANDIGARH YOGA ASSOCIATION
Vice President, Yoga Federation Of India
Mobile- 9815992473,8800000330