Practice:
Sit in Vajrasana. The back is straight and the hands rest on the knees.

Variation A:
>Inhaling straighten the arms to the front and come up onto the knees. >Exhaling bend backwards, hold the left heel with the left hand and straighten the right arm upwards. Look towards the right hand. Ensure the hips remain straight. >Breathing normally remain in this position as long as you feel comfortable. >Inhaling come back up onto the knees with arms to the front. >Exhaling return to the starting position. Repeat the exercise on the other side.

Variation B:
>Inhaling straighten the arms to the front and come up onto the knees. >Exhaling bend backwards, hold the right heel with the left hand and straighten the right arm upwards. Look towards the right hand. >Breathing normally remain in this position as long as you feel comfortable. >Inhaling come back up onto the knees with arms to the front. >Exhaling return to the starting position. Repeat the exercise on the other side.

Variation C:
>In this variation the legs are slightly further apart. >Inhaling straighten the arms to the front and come up onto the knees. >Exhaling bend backwards and hold the heels with the hands. The arms are straight. Allow the head to hang back. >Breathing normally remain in this position as long as you feel comfortable. >Inhaling come back up onto the knees with arms to the front. >Exhaling return to the starting position.

Variation D:
>With this variation the legs are slightly further apart. >Inhaling straighten the arms to the front and come up onto the knees. >Exhaling bend backwards and take hold of the heels with the hands so that the fingers point inwards. Bend the elbows and bend backwards as far as possible. Try to reach the floor with the head. The elbows should not touch the floor. >Breathing normally remain in this position as long as you feel comfortable. >Inhaling come back up onto the knees with arms to the front. >Exhaling return to the starting position.

Benefits:
Stimulates digestive function. Beneficial for female reproductive organs and is of benefit when practiced during menstruation. During pregnancy, only Variations A and B should be practiced. The Asana strengthens the thigh, hip and back muscles, while stretching abdominal muscles and hip flexors.

Caution:
Avoid this Asana with hernia, after any abdominal surgery, or when there are problems of the lumbar spine. Do not practice Variation D with high blood pressure or dizziness.

Asana is included in the following categories:
Asanas and Exercises to Strengthen the Back
Asanas and Exercises to Strengthen the Pelvic Muscles
Asanas and Exercises to Stretch the Hip Flexors