- Stand erect with a distance of one foot between your feet, keeping the feet parallel.
- Keep palms in a relaxed fist.
- Breathing in, rotate your arms and bring them up to the respective ears. Stretch the spine backward as much as you can. (refer to picture 1 above)
- Breathing out, slowly bend forward and get your forehead as low as possible.
- Simultaneously, rotate your arms in the opposite direction and try to get your hands as close to the head as possible.
- Maintain this position with suspension of breath for some time.
- Breathing in, slowly come up.
- Breathing out, relax.
Benefits: Provides an anterior-posterior stretch to the spine, thereby increasing spinal flexibility. Limitations: Heart patients and hypertensives should avoid this strenuous asana, severe arthritis, acute slipped disc any spinal injuries or surgeries to avoid Cakrasana.