1. Lie down in Shavasana posture. Raise your knees and bring your feet nearer to the hips keeping them apart. Keep your hands near the thighs.

2. While inhaling, raise your hips and hands upwards simultaneously. Keep your hands over your head on the floor.

3. Bring back your hands and hips to the original position while exhaling. Repeat three to four times and relax.

Benefits & Precautions:

Regular practice of this asana helps in mitigating painful conditions in diseases like arthritis, cervical or lumbar spondylysis and Sciatica. It also helps in strengthening the muscles of the chest, hips, shoulders and hands. Hernia and Ulcer patients should not do this asana.