Lie down on the ground with face downwards and hands below the thighs. Then raise the lower portion of the body, that is the navel to the feet.
By the practice of this asana, the waist becomes resilient and supple. It is useful in gastric problems, constipation and indigestion. It strengthens the lungs, abdominal organs, sciatica nerves, prostate gland and kidneys. It also improves sexual strength. It gives strength to the legs. People having varicose vein must practice this asana regularly.