* Spread on the floor face up, arms along the body and palms flat on the ground. Make a complete inspiration. Slowly lift the legs off the ground, without bending, until they form a right angle with the trunk.* Now with his hands leaning on the floor, gently lift your torso up, keeping roughly the same angle formed by the legs and trunk, until the feet exceeding the head.
* Support yourself with your elbows and then, bending the forearms, use your hands back in the pelvic region, as shown in the figure, to hold the balance. Do abdominal breathing slowly.
* When you practice this exercise, the other variation that exists. To do so, once in the position indicated, raise your legs until they are in perfect vertical line on the ground, the trunk forming an obtuse angle.
Duration: The asana is executed once. You can start holding the position thirty
seconds and then build one minute each week until you reach the maximum of ten
minutes.
