Method
Lie down straight on your back. Heels and fingers of feet should be together. Both the hands will be kept sideways. Fold both the knees in such a way that Soles should touch the ground. Fold both the hands from elbows. Both elbows should rest on ground. Keep both the hands under the waist. Palms should be towards waist and fingers should point outwards. Now inhale and take the support of elbows, lift your waist. Slowly straighten both the legs. you should try that your knees should also be straight. In front try to touch the complete feet on ground. Head and shoulder should touch the ground from back If you want to exhale slowly exhale it then breathe in normal way. Be in this asana for some time then slowly bring elbows on the ground. Take rest in Savasana for sometime then repeat it.
Benefits
This asana is very good for lower back and give strength to muscle of heels. It is beneficial for waist, backbone, shoulders and hip joints. Those who cannot do chakrasana can do this asana and can make spinal cord flexible.
Time
First do it for 30 seconds only then increase up to one minute and finally you can practice up to 3 minutes. In the beginning do it once only then you can increase up to three cycles.
Precautions
Pregnant ladies, high BP Patients, heart patients should not do this asana.