This asana tones the spine and expands the chest to the maximum. This invigorating posture also calms the mind. It improves blood supply to the brain, increases mental abilities. Activates the pituitary and pineal glands, which affect the health, vitality and development of the body. Improves hearing, vision, activity of all sense organs. Improves breathing, digestion, memory, intelligence. Eliminates melancholy, neurasthenia, hysteria, obsessive fears.
EXERCISE ORDER
Lie flat on the floor. Bend your knees and bring your feet close to your buttocks.
Bend your elbows, rotate your hands, and place your palms on the floor next to your shoulders. Keep your fingers outstretched. Inhale as you lift your buttocks and back off the floor and place the top of your head on the floor.
Raise your right hand and place your palm behind your head, keeping your elbow and forearm on the floor. Do the same with the other hand. Interlock the fingers of both hands. The head will be in a bowl formed by the hands, as in Sirshasana.
Press both forearms into the floor, lift your buttocks and stretch your legs one by one. You have assumed the pose of Dwi Pada Viparita Dandasana.
Move both feet in turn as close to the head as possible.
Release the interlacing of the fingers, spread the wrists and place the palms on the floor.
Catch the right ankle with both hands, keeping the entire foot on the floor.
Grasp the ankle firmly, exhale, lift the left leg vertically, pulling the shoulders up and stretching the spine. Tighten the raised leg at the knee.
Stay in the pose for 10-15 seconds. Breathing will be frequent and difficult due to contraction of the abdominal muscles.
Lower your left leg to the floor. Release your right ankle and grab your left. Repeat the pose, lifting the right leg vertically upwards, for the same duration. Then lower your raised leg.
Push off the floor with your hands and move your head behind the back of your head. As you exhale, lower yourself onto your back, rest a little.
ATTENTION
It is not recommended to perform in the presence of injuries of the spine and back. Also for people with hypertension.
Before doing the exercise, warm up the cervical spine.