Benefits 

• It strengthens the muscles of the arms and legs. 
• It tones the spinal nerves and sends good flow of blood to the spinal region. 

How to do 

• First, sit in the action of Padmasan (cross-legged pose) 
• join the palms in the namaskar mudra and stretch the hands upward over the head. 
• Now pull the body and hands well up with maintaining your hips on the ground and feel the intense stretch in the body. 
• Keep the final pose for 30-40 seconds. 

Tips 

• Do not push yourself into the Padmasana pose as you may injure yourself. Be comfortable. 
• Lengthen the spine from the crown of the head and strongly engage your core muscles. 
• Open the chest towards the ceiling and draw the shoulder blades back and down. 

Warnings 

• If you experience a backache, perform the pose under the guidance of an experienced yoga teacher because keeping the spine straight requires a lot of efforts. 
• In the pose, do not strain or move the neck unnecessary.