1. Sit between the heels and toes in Vajrasana. Then raise your body upto the knees, laying the weight on the knees kept slightly apart.
2. Now raise your hands over the head and, inhaling, slowly bend backwards.
3. Hold the right heel and then the left with the respective hand.While exhaling, arch the spine and the neck fully.
4. Push the pelvis forward. Retain the posture for some time and then return to the starting position.
Benefits & Precautions:
This asana tones up the abdominal viscera, particularly the liver, pancreas, kidney and bladder. It expands the chest and strengthens the ribs. It removes sluggishness of the liver. Ulcer and Hernia patients should not do this asana.