- Improves posture and balance;
- Strengthens and stretches the spine and neck;
- Stretches the hips, abdomen and back;
- Increases coordination;
- Massages and stimulates organs in the belly, like the kidneys and adrenal glands;
- Relieves stress and calms the mind.
Procedure: Start the asana on your fours in a tabletop position. Make sure that your knees are placed right under your hips, and that your wrists are in the same line as your shoulders. Let your head hang in a neutral position. Gaze softly at the floor. Inhale, and lift your buttocks up towards the ceiling as you open your chest. Let your abdomen sink towards the ground. Lift your head and look forward or towards the roof. Hold the pose for a few seconds. Then, breathe out and come back to the tabletop position. This asana is a combination of two movements. The counter movement is as follows: Exhale. Drop your chin to your chest as you arch your back and relax your buttocks. It is called the Bitilasana. Do the movement and counter movement about five to six times before you come to a halt.
Caution: If you have a sensitive neck, do not crunch the back of the neck too much as you look up. It is best to look forward to avoid the strain. Also, make sure your shoulders are away from your ears.