This is the spinal column pose. Sit on the floor with your legs stretched out in front of you. Bend both knees so the feet are flat on the ground. Then separate them so you can hold on to the respective big toes using the thumb and first two fingers of your hands. Slowly lean back as you balance on the buttocks. Straighten the legs and arms and raise the legs upwards. Now, keep the spine straight and separate the legs as far from each other as possible. Stay here while gazing at a fixed point and breathing easily. Hold this pose for about thirty seconds and then come out of the pose.
Precaution: Should not be practiced by people with high blood pressure, heart ailments, slipped disc, sacral infections or sciatica.
Benefits: Tones the abdominal organs, especially the liver, and strengthens the abdominal muscles. Stimulate intestinal peristalsis, alleviating constipation. Strengthens the muscles of the back and helps to realign the spine. Remove tiredness from the legs, giving a feeling of lightness and balance.