yoga benefit

Lying on the back in a supine position bring the knees to the chest. Open them and cross the feet over one and other. Hold the feet in the middle or next to the toes so that you can get a little more leverage. Roll back a little and draw the feet to the top of the head. Attempt to bring them over the top of the head so that the hook behind the head.

Try to take the shoulders with the legs likewise if this posture can be done with ease.

Breathing is hard due to the lowered volume in the lungs and restricted diaphragm movement. When the posture is held without force breathing ends up being easier.

Tips
Once adequate versatility in the legs and hips has been gotten try bringing the shoulders with the opened legs as well.

Benefits
This is among the few stretches that truly stretches the deep muscles in the spinal column. These muscles run along the vertebrae. (The bones in the spinal column) Some of these are the multifidus which extend and laterally bend the trunk and neck and rotate it. The erector spinae muscles that run the length of the vertebral column. Little muscles and ligaments in the neck below the skull are stretched. Some of these are the rotatores cervicis which are little muscles that attach each bone in the neck and are involved with neck rotation and spinalis capitis and semispinalis capitis and the rectus capitis major and minor. Hip flexors are also stretched.