Lie down on your back. Now inhale and slowly lift your legs up. After raising it at an angle of 30 degrees first, then 60 degrees and finally 90 degrees, then lift the legs towards the back of the head and also the back towards the top to exhale. Pull the legs and place them on the ground behind the head, keeping the breathing speed normal . You can put your hands behind your waist for convenience. When returning, hold the waist well and slowly lift the legs up and slowly lower the legs to the ground after placing the waist on the back.
Duration:
1.You can do 30-60 seconds or more according to your ability.
2.Can do 3 to 5 times. After doing this asana, do Ustrasana or Ardhachandrasana every time, then there will be no tension in the neck.
Caution:
If you have neck pain, high blood pressure, spinal cord disease, slip discs, do not do this seat.