This is a variation of the bridge pose where you raise one leg into the air. You must start by lying on the ground. Bend the knees and place them with the feet on the floor and the knees pointing to the ceiling. Raise the back off the floor with the shoulders and head still on the ground. Support your back by placing your palms on it. Try and straighten your legs so they are stretched out with your legs together. From here, raise the right leg vertically in the air so that it is perpendicular to the floor. Stay here breathing easily for thirty seconds and then lower back down. Repeat this with the other leg.
Precaution:
Benefits: The pelvic region benefits from this exercise and the hamstring muscles are properly toned. The asana also relieves backaches and prevents the development of hernia.