Sit in a kneeling position with your knees hip-width apart and thighs perpendicular to the floor.
- Rotate your thighs inward slightly and firm but don't harden your buttocks. Press shins and foot tops firmly into the ground.
- Position hands on the back of the pelvis with palms on the buttocks. Spread the back pelvis and lengthen through the tailbone. Inhale and elevate the heart by engaging shoulder blades.
- Lean backward using tailbone and shoulder blade support. Keep your head neutral initially. Beginners may need to turn toes under to elevate heels if unable to touch feet.
- If comfortable, reach back and hold both ankles with your hands. Press palms firmly against your soles. Turn arms outwardly and maintain a neutral neck position.
- Stay in this pose for 30 seconds to a minute. Exit by placing hands at hip points, inhaling while lifting torso. Lead with the heart rather than the chin.
Rest in Corpse pose. Repeat once more.
Benefits: Opens the chest wide, significantly improving respiration capacity. The pose activates lung cells and supports the respiratory system, assisting asthma patients. It also cures cervical spondylitis, sciatica and all other spinal problems. This is especially beneficial for asthma sufferers who often have a contracted chest.