Sit on the floor, with legs extended, insides lightly touching. Place a bolster on your thighs as shown. Inhale. Raise both hands. Exhale, lowering both hands as if reaching for wall in front of you.
Continue exhaling long, lowering the head towards the bolster. Rest your forehead on the bolster, continue breathing regularly. For your first attempt just hold the position for a few seconds. Later, with regular practice after few weeks or even months, you can increase time in the pose to half a minute or more.
Avoid: If having heart problems, high BP, lower backache.
Benefits: Great stomach-toner. Hikes metabolism, aids weight loss. Is therapeutic for diabetes. Offers super spinal traction, preventive in neck problems. May be done, under guidance, to relieve neck ache. Fights anger. Calms the mind. Keeps the face young. Boosts respiration.
Also read: Yoga for you: Five meditation postures
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