Method
First method : Lie down flat on your stomach in the position of Makarasana. Keep heels and toes together. toes should be pointed at the back. Place palms of hands on the ground like shoulders. Touch forehead to the ground now while inhaling slowly. First lift forehead then chin shoulders then raise the body up to normal. Both the elbows should be touching the muscle sideways. See in upward direction, when you want to breathe, slowly bring your body to its original position in the same sequence in reverse order. Repeat it after taking rest.
Second method : Lift your body like first method and try to lift both the hands in the level of ears. Breathe normally to maintain this position
Third method : Fold your hands at the back means make fist of right hand and hold right fore arm with left hand while inhaling lift your forehead, head, shoulders, chest. Lift up to naval. Be in this position for sometime and regain normal position.
Benefits
In this asana pressure comes on stomach due to which kidneys get pressed. After this asana flow of blood increases in kidney due to which kidney become healthy and they work well in expelling urine. In females mensuration problems are cured, helps in expelling gas, digestion improves and backbone becomes flexible. It is very beneficial in controlling diabetes also.
Time
In the beginning do it once only. Then slowly go on increasing the number. You can do up to 7 times. Timings you can increase from 30 sec to 3 min after gaining perfection and with practice you can do up to 5 min.
Precautions
Don’t lift body by giving sudden jerk. Never lift lower abdomen in any condition. Pregnant ladies should not do this exercise.