Lie down on the floor in the supine position, breathe in, bend the knees and lift the legs up and over the torso on the out breath, while supporting the back with both hands. Place the knees between the head and stretch the arms down. Keep the shoulders down and relaxed.
You can also start this posture from a shoulder stand position by just bringing the legs down and positioning the knees between the head, bring the arms down behind you or keep them supporting the back.
Hold the posture for about 30 seconds, breathing normally. This posture is a powerful back lengthener and requires good body flexibility. If you cannot touch the knees to the floor comfortably, place the hands on the back for support.
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.