Urdhva Upavistha Konasana

Steps to do.

1. You can start by sitting in Baddha Konasana.

2. Hook your first two fingers around your big toes.

3. Exhale and tilt back, balancing on your sit bones.

4. Inhale and straighten your legs.

5. Keep your legs active and the kneecaps pulled up.

6. Keep your chest lifted and open, shoulders down and your spine extended.

.Benefit to Body Part:

1. Improves balance

2. Strengthens and tones the abs, spine and legs

3. Massage the entire spinal column

4. Very beneficial for varicose veins patients.

5. Cures diabetes.

6. Stimulates the internal organs

Precautions

1. If you have any back injuries, please do this pose under supervision.

2. .Pregnant ladies should avoid doing this asana

3. Ulcer and hernia patient do not practise this asana

4. Do not practice any Asana OR Pranayama in which you don’t feel comfortable.

5. Do not over do the exercises if you feel pain in your body.

6. Start exercises mildly and then increase the repetitions as per your capacity.

7. People suffering from Back pain, Slip disc OR chronic disease should only practice Yoga and other exercises under the expert supervision otherwise do not do it.

8. Pregnant women should only practice Yoga under the supervision of an expert otherwise do not practice any exercise by watching videos or website material.

9. Do not practice this asana if you have stress-related   headaches, migraine, eyestrain, low blood pressure, osteoarthritis of the knees or, bulimia.