Start by lying flat on the floor in the supine posture, bend the knees so that the feet touches the sitting bones.
Keep feet hip width apart. Hold the ankles, inhale and lift the pelvis up as high as possible, bringing the chest and knees towards the head.
Keep shin straight and breathe normally, extending the back from the chest down. Hold the position for about 30 seconds. This position is a good chest opener.
To come out gradually bring the back and pelvis down to the floor.
Hatha Yoga Postures: Sanskrit – English
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.