Method
First Method: Lie down straight on your back. Keep the heels and toes of your feet.together. Both the hands should be sideways with palms touching ground. Inhale and raise right leg up to an angle of 300. Hold the breath to the extent possible. Now while exhaling and keeping right leg straight slowly bring it down. After taking rest for sometime do with left leg also. Turn by turn do it three times each.
Second Method: Lie down on your back, touch heels and toes of your feet. Keep your hands near waist and thighs with palms facing downwards. Completely fill your lungs with air. Now slowly raise both the legs together and stop an angle of 300. Be in this position for some time. Now, slowly bring your legs to the ground.
Benefits
It is very good for those suffering from Diabetes, constipation and indigestion.This asana makes lungs active and wind pipe becomes very strong. So it helps in asthana also. Joints become active and flexible. Helps in problem related to menstrual disorders in females. In males it is beneficial in problems related to semens and night fall.
Time
In the beginning do it for 30 seconds only then slowly do it from 3 minutes to 5 minutes.
Precautions
Those suffering from backache and have stiffness in muscles should not do this exercise.