Method
Lie down straight on your back to take position for Asana. Keep the legs, heels and toes together. Place the hands along the body with the palms facing the ground. Neck should be straight. Inhale and raise the right leg slowly to 30º, then 60º and then finally stop at 90º. Hold the breath to the extent possible. Now slowly exhale it. Breathe in a normal way. Don’t hold breath forcefully. Now while exhaling bring left leg at 60º then 30º and finally on ground in a reverse way. Do it one by one by both legs. Now lift both legs together at 30º, 60º and finally 90º. Toes should be facing upwards. If you are not able to hold the breath, breathe slowly. Be in this position for some time and while exhaling bring your legs first to 60º then 30º and finally touch the ground. This completes the cycle.
Benefits
This asana strengthens the muscles of waist, spine and thighs and It improves blood circulation in pelvic region.
Time
In the beginning do it for one minute then slowly increase time period up to 5 minutes. In the beginning first week do three times. Second week increase up to 4 to 5 times.
Precautions
Waist and hips should touch the ground.