Technique

• 1. L i e o n t h e g r o u n d f a c i n g downwa rds with the che st resting on the ground.
• 2. Spread the legs wide apart.
• 3. Catch hold of your heads with the two arms.

Āpta Pramāṇa - आप पम्ग Gheranda Samhita, GhS 2.40

अध्त् ृेूेहदचन निव्च भनमर च प्दर च पस्च्म्गर कसरश वृत् करदणचुये देि्न्क्रन मकर्सिन ूूष॥३९ adhyāsyaḥ śete hṛdayaṃ nidhāya bhūmau ca pādau ca prasāryamāṇau siraśca dhṛtvā karadaṇḍayugme dehāgnikāraṃ makarāsanaṃ tat ॥39