Method
Sit in dandasana position on a mat. Fold left leg and keep left foot under the hip. Take right leg to back try to keep right leg straight. Upper part of toe should be touching the ground. Raise both the hands sideways. Touch palms of both the hands .Neck will be between both the hands. Arms should be straight. Left knee should be touching ground. While inhaling bend hands neck and waist backwards and make a position of Namaskar (Joining Both Hands). Be in this Posture for same time, After this slowly straighten your hands neck and waist. Touch both hands on the ground sideways. Fold right leg from back and straighten in front of you and similarly straighten left leg also. Now come in dandasana position again. This completes one cycle. In the same way repeat the cycle two to three times and take rest in savasana.
Benefits
It is beneficial for the front portion of the body. It helps in curing (prajnan) related problems. With the practice of this asana labour pains become less.
Time
In the beginning do one cycle only then it can be increased up to three cycles. Start it from 15 seconds for one cycle and then time can be increased up to three minutes per cycle.