(JP 267-269)


Translation: Extend both the legs in front with heels together. Place the chin, mouth, and nose on the heels. Insert both the hands below the legs keeping elbows together and let the elbows and fingers paced on the ground. Palms facing upward. Gaze at the tip of the nose.


  • Deeply opens and stretches hips, groin, hamstrings, low back, shoulders, neck and spine
  • Relaxes and lengthens the spine
  • Releases held stress, anxiety, depression and tension
  • Stimulates the thyroid and parathyroid glands
  • Improves digestion, elimination
  • Improves health of reproductive organs
  • Encourages introspection and stillness
  • Relieves edema (swelling of soft tissues common in legs and feet after being upright all day)