Practice:
Sit in Vajrasana with heels pointing outwards and big toes touching. The body is upright, hands rest on the thighs. Relax the whole body. >Breathing normally place the hands on the floor beside the buttocks. Bend the elbows and slowly lean the body back until the elbows rest on the floor. Lower the head backward until the top of the head touches the floor. Bring palms together in front of the chest and hold the posture. >Breathing is relaxed and slightly deeper than normal, inhaling through the nose and exhaling through the mouth. >With the help of the elbows slowly return to the starting position.

Benefits:
Increases flexibility of the spine and hips and stretches the thigh muscles. Strengthens the lungs and is helpful for asthma and bronchitis.

Caution:
Avoid this Asana during an asthma attack, with acute pain in the region of the lumbar spine or knees. Also avoid after any knee or abdominal surgery.