VIPARITA KARANI MUDRA (Half-candle)

•Lie in a supine position, with your legs propped up at hip’s distance.

•Inhale: Bring knees to chest and then bring your legs into the vertical position.  Support the pelvis with your hands.

•During the first breath, concentrate on the solar plexus chakra; during the second, on the heart chakra; during the third, on the throat chakra; during the forth, on the solar plexus chakra again, and so on.

•Hold the position for 12 to 36 breaths.

•Exhale: Bend knees and bring to forehead; then carefully and slowly return to the floor so you are lying on your back.

Effect:

Improves blood circulation in the entire body and has a cleansing effect on the lungs, bladder, and intestines.