(HR-III. 66-67),  (GhS-II.26)

Sloka :Screen Shot 2015-02-13 at 3.13.57 PM

Translation : Stretch both legs on the ground. Hold toes by respective hands and put forehead on the knees.  .

Benefit : Stimulates gastric fire, reduces the belly, causes prana to flow through central channel, susumna.  Tones up nerves supplying the pelvic organs. Brings good health.


  • Improves the flexibility of of the hips, buttocks, hamstring, calves and back
  • Stretches the back side of the body from head to ankles
  • Contracts the muscles on the front of body
  • Engages the abdominals and thorax (neck to diaphragm)
  • Improves respiration
  • Improves secretion of abdominal glands
  • Improves blood circulation in the back and tones spinal nerves
  • Activates Kundalini Shakti energy
  • Increases digestive fire
  • Reduces visceral fat
  • Purifies the nadis
  • Removes abdominal disorders like enlargement of the spleen, digestion issues, constipation, colitis and contributes to the feeling of  well-being