Method
Lie down in Makarasana keep both the legs together. Fold both the legs from back. Let right hand pass at the back of right toe. Similarly left hand should also pass from the back of left toe. First raise both knees in upward direction. Lift your head upwards inhale and close your eyes. Concentrate on Naval. Be in this asana for some time. Now slowly bring chest shoulders and face downwards.
Benefits
Spinal cord becomes flexible and muscles of elbow and knees become strong and healthy.
Precautions
(Lumber) Spondolitis patients and Arthrities patients should not do this exercise.