This is a tougher asana than Sarvangasana. This necessitates a high level of physical strength.

Kneel down on the floor. Take a seat on your toes. Raise the heels. Bring your forearms together.

Place the two hands' palms on the deck. The two little fingers must be in close proximity to one another. They are aimed at the feet. 

You now have steady and firm forearms to protect the whole body during the subsequent trunk and leg elevation. Slowly lower the belly toward the elbows that are conjoined. 

Your body should be supported by the knees, which are now pushed against the navel or umbilicus. This is the initial phase. Stretch your legs and lift your feet to a level with your shoulders, stiff and straight. This is the second stage of the process.

As soon as they lift their feet off the ground, neophytes (beginners) struggle to maintain their balance. In front of the couch, place a pillow. You may have a forward slide at times, and the nose may be mildly injured. 

When you can't hold your feet, try slipping on the edges. If stretching both legs backwards at the same time is tough, extend one leg first and then the other. If you use the technique of bending over with your head down, your feet will naturally leave the ground and you will be able to stretch them very quickly. 

The head, trunk, buttocks, thighs, wings, and feet will all be in one straight line and parallel to the ground when the Asana is fully manifested. This pose is very lovely to look at.
Beginners should do this Asana while hanging onto a table. It would be easy for them to put this into practice. 

You can do it effortlessly and maintain the balance without much hassle if you learn the technique of this Asana and use your common sense. Fatty people are prone to nasty slides, drops, and doublings, which draw a lot of laughs from onlookers. When stretching your knees, do not bend them.
From 5 to 20 seconds, practice this Asana. Many with the physical power will complete it in 2 or 3 minutes.
When you lift your weight, remember to keep your breath. It will provide you with tremendous power. Exhale gently until you've completed the Asana.


This is a fantastic Asana to help with digestion. It counteracts the negative effects of bad food and improves digestion. 

By increasing intra-abdominal pressure, it cures dyspepsia and stomach disorders like Gulma (chronic gastritis) and decreases spleenic and liver enlargements. 

The rise in intra-abdominal pressure tones and stimulates all of the abdominal organs properly. 

Hepatic torpidity, or sluggishness of the liver, goes out. It prevents constipation and tones the bowels (ordinary, chronic and habitual). Kundalini is awakened.