Practice:
Sit in Vajrasana. Come into a squatting position on the toes. Place the hands on the knees. The back is straight. >Breathing normally close the eyes and hold this position for a short time. Bring the palms together in front of the chest and once again hold the posture. >Open the eyes, keep palms together and stretch the hands above the head. Press the arms slightly back and close the eyes. >After some time open the eyes, lower the arms and place the hands on the knees. Slowly return again to the starting position.

Benefits:
Strengthens the back, shoulder and foot muscles. Stretches the muscles along the side of the body and shoulders. Deepens the breath and promotes good posture. Improves body awareness, balance and concentration. Calms the nerves.

Caution:
This Asana should not be practiced if it creates pain in the ankles or knees.

After this exercise relax in Anandasana.

Asana is included in the following categories:
Asanas and Exercises to Strengthen the Back
Asanas and Exercises to Improve Circulation and Increase Mobility of the Feet and to Strengthen Foot Arches
Asanas and Exercises to Improve Concentration