Method
Sit in vajarasana. Now touching both the hands together and moving the fingers at the back, keep the palms on ground. Bring both elbows close to naval. Now by putting weight on elbows take both legs backwards and straighten them. Try to touch heels and toes together. Face should neither be high nor low. Your head, hips and heels should be in a line. Stay in this asana for some time. When you are not able to hold it then come to original position by bending both the legs slowly and come in the position of vajrasan. After taking rest for some time, repeat it twice..
Benefits
This asana is especially beneficial in gastric problem, displacement of naval ,stomach enlargement and other stomach related problems. It is very effective in curing constipation, hands and feet also get strength, because internal pressure comes on stomach that is why complete digestive system i.e liver, kidney, stomach, pancreas are benefited. This asana is very beneficial in diabetes also.
Time
In the beginning do it for 30 seconds, then it can be increased up to 3 minutes or even it can be done more than this. Beginners can do one cycle and it can be increased up to 3 cycles.
Precautions
Those who have cervical problem they should not do this asana. Ladies should not do this asana. high B P patients and heart patients should not perform this asana.