Benefits 

• It encourages flexibility of the back and stretches the muscles along the back of the legs.  
• It strengthens and opens up the neck, shoulders, abs, and back muscles. 

How to do 

• Lie on the back. The arms lie beside the body with the palms facing up. 
• Inhaling, lift your legs off the floor, raising your legs straight up at a 90-degree angle. 
• Exhaling, support your hips and back with your hands, lift them off the ground and lower them behind the head till your toes touch the floor. 
• Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds. 
• Breathing normally hold the posture as long as comfortable 

Warnings 

• It can put significant strain on the cervical spine, which does not normally undergo this type of stress, and can cause injury if not performed properly. 
• It should not be practiced with high blood pressure.