Method
Lie down in savasana. Slowly touch heels and toes. Keep your hands sideways. Now press the ground with palms. Keep some distance between the legs. Now fold your legs to bring heels of both legs near hips. Touch the right heel with right hand and left heel with left hand. While inhaling put body weight on heels and shoulders and lift the body from middle. It will be better if eyes are closed. Concentrate at naval point. Stay in this position for some time then slowly bring your hips down and exhale completely. Come out of mediation. Open your eyes. Repeat it after taking 2-3 breaths. Now rest in savasana.
Benefits
Spine becomes strong and healthy. There is relief in shoulder pain. Shoulder becomes strong.
Time
In the beginning do it for one minute only. Slowly you can increase up to three to seven minutes. In the beginning do it one time then it can be increased up to three to seven times.
Precautions
Those who feel giddiness should not do this asana.