Hatha Yoga: The Yoga of the Physical Body.

Instructions.

• Lie on the stomach with the hands under the thighs, palms facing downward.

• Stretch the legs and tense the arms.

• Raise the legs and abdomen as high as possible without bending the legs.

• Practise up to 5 times maximum per hatha yoga session.

Breath.

• Inhale deeply in the lying-down position.

• Retain the breath inside while raising the legs and abdomen.

• Exhale while returning to the starting position.

Concentration.

• Spiritual: On Vishuddhi chakra.

• Physical: On the abdomen, lower back, or heart.

Sequence.

• Together with bhujangasana and dhanurasana.

Limitations.

• Not to be practised by sufferers of peptic ulcer, hernia, intestinal tuberculosis or people with a weak heart.

Benefits.

• This asana tones and adjusts the functioning of the liver and other abdominal organs, especially the intestines, pancreas, and kidneys.

• It is very useful for relieving and eliminating diseases of the stomach and bowels, and it stimulates the appetite.

• It strengthens the lower-spine and heart, and tones the sciatic nerves.