Hatha Yoga: The Yoga of the Physical Body.

Instructions.

• Sit in vajrasana.

• Bend backward, supported on the arms and elbows, the head touches the ground with the back arched.

• Place the hands on the thighs and make sure the knees stay fully on the ground.

• Close the eyes and relax the body.

Breath.

• Slow and Deep.

Duration.

• For physical benefits a few minutes is sufficient.

• For spiritual benefits do for extended periods of time.

Concentration.

• Physical: on the back, abdomen or respiration.

• Spiritual: on swadhisthana chakra at the coccyx.

Sequence.

• It is a good counterpose to forward bending asanas.

Precautions.

• Care should be taken not to strain the muscles and ligaments of the thighs and knees by forcing the knees to touch the ground.

Limitations.

• Should not be practised by sufferers of sacral ailments.

Benefits.

• This is a good asana for abdominal ailments, especially constipation. It tones the spinal nerves.