Lie down on your abdomen in Makarasana and relax. Arms extended along side the body and the legs straight. Bend the legs at the knees towards the hips, bringing them forward so that they could be held firmly by the hands at the ankle on the respective sides. While inhaling, stretch the legs backward and raise the thighs, chest and head simultaneously. Hands should be kept straight. The weight of the body should be on the navel. Knees should be kept close, if possible look upwards. The posture should be retained, for at least a few seconds, breathe normally. While exhaling bring down the legs, hands and head to the ground. Repeat it.
Warning – This asana should not be done by those suffering a weak heart, high blood pressure, stomach and bowel ulcers and slipped disc.
Benefits – The abdomen, especially around the navel and the chest muscles become strong. The throat, arms, shoulders, thighs, legs, lower back and abdomen, all become flexible. The spine also becomes healthy and strong. It is good for relieving flatulence, constipation and menstrual irregularities. It also prevents sterility.