Method
Lie down straight on your back. Join your heels and toes. Try to keep toes at back as shown in fig. Place both hands sideways, palms should be facing upwards and make fists, chin should touch the ground.
First method: While inhaling keep the toe straight. Lift your right leg slowly to raise up to the level of hips only. Stay on this position for some time then while exhaling bring your leg on ground. Now while inhaling raise your left leg in the same way stay in this position for some time then while exhaling bring left leg on ground.
Second Method: Now keep both hands under thighs, inhale and taking support of both hands lift both legs together. Stay as much as you can. If you are not able to stay in this position, then bring your legs slowly on the ground.After relaxing in this position for sometime repeat the cycle once again. Now take rest in Makarasana or savasana.
Benefits
when you inhale completely and body weight is on the chest due to which full pressure comes on the lungs so that cells becomes active. Air pressure goes to each and every cell and makes it flexible. Once you finish asana even then cells remains active. That is why this asana is very good for lungs. It makes the stomach muscles strong and sciatica gets stronger. While doing this activity, there is a pull in Sciatica vein, which is beneficial.
Time
In the beginning start with one cycle of this exercise ,then slowly you can increase up to three cycles. Start it from ten seconds then it can be increased up to one minute.
Precautions
High BP Patients and those who have asthma problem should not do this asana.