Practice:
Sit in Padmasana. >Tilt the body back slightly and bring the knees up towards the body. >Slide the hands between the calves and the thighs. >Bend the elbows and bring the palms together. The fingertips point up. Then slowly come back to the starting position.

Variation:
Perform the Asana as described above. Bring the hands and head together and place the hands on the ears.

Remain in each variation for 2 minutes, or perform each variation twice holding the position for 1 minute.

Benefits:
Relaxes the whole spine, especially the muscles of the lumbar spine. Helpful for abdominal cramps and strengthens all abdominal muscles.

Caution:
This Asana should not be practiced with problems of the hips, knees or ankles.

Asana is included in the following categories:
Asanas and Exercises to Activate the Abdominal Organs