Execution :

Starting position-Sit in vajrasana.Raise the buttocks and stand on the knees. Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward. The hands should be in line with the knees; the arms and thighs should be perpendicular to the floor. The knees may be together or slightly separated.

Inhale while raising the head and depressing the spine so that the back becomes concave.

Expand the abdomen fully and fill the lungs with the maximum amount of air. Hold the breath for S seconds. Exhale, while lowering the head and 5tretc g the spine upward. At the end of exhalation contract the abdomen and pull in the buttocks The head will now be between the arms, facing the the pelvic region, Hold the breath for 3 seconds, accentuating the arch the Spine and the abdominal contraction. This is one round.

Try to perform the movement breathing as as possible. Aim at taking at least 5 seconds for both inhalation and exhalation.

Benefits:

• This asana improves the flexibility of the neck, shoulders and Spine.
• It helps tone the female reproductive system. It may be safely practised up to the sixth month of pregnancy; forceful contraction of the abdomen, however, Should be avoided after 3 months.
• Women suffering from menstrual disorders and leucorrhea will obtain relief by doing marjari..as and it may be practised during menstmatjon for relief of cramps.

Guidelines:

• Keep the arms straight at the elbows.
• Keep the arms and thighs vertical and parallel throughout.