Contra-indications:  Menstruation, pregnancy, high blood pressure, heart disease, stroke, hiatal hernia, neck injury, shoulder or wrist injury, headaches, glaucoma or other disturbances of the head area.

Lie on the back with the arms at the sides, palms facing downwards, and bring the knees towards the chest. On exhalation, engage the abdominal muscles, press down with arms and palms, lift the buttocks and straighten the legs upward and backward, reaching them behind the head. Tuck the hands into the lower back and slide them further down towards the ribcage. Try straightening up by working the elbows closer together and the hands further down the back toward the shoulder blades. If possible, press the hips forwards until they are above the shoulders, and bring the feet back so that they come more in line with the hips. Press the tailbone toward the pubis and press your inner thighs together. Maintain a deep and smooth breath.
If thoracic spine is rounded and the elbows are splayed apart, don't hold the pose longer than 10 breaths. If thoracic spine is straight and the elbows are close to each other, hold up to 2 minutes. If your body forms a straight line from the shoulders to the toes, slowly build up the length to 5 minutes.

To come out of the pose lower legs over the head and roll out slowly placing the hands on the ground beside you, or continue to support the spine with the hands on the back. Roll the spine down, vertebra by vertebra, until the whole spine is resting on the ground. Allow the head to come off the floor to lessen the pressure on the back if needed, then exhale as you slowly lower your bent legs.

Do not turn the head, talk, cough, swallow or clear the throat while in the pose. Do not strain the neck - it should maintain its natural arch and the weight of the body should rest on the shoulders and elbows.

Do keep the elbows drawn tightly together, let the chest come toward the chin, and press up through the feet as you lengthen the entire body.

What if... I feel pressure on my neck? To eliminate extra pressure on the back of the neck place a folded blanket (3-5 cm thick) under the shoulders, upper back and elbows, so that when you lie on it, it comes to the top edge of your shoulders.

Benefits: Provides an inverted gravitational pull, which suspends and relaxes all internal organs. Stimulates the thymus, thyroid, parathyroid and sex glands. Revitalizes the ears, eyes and tonsils, preventing and relieving various throat and nose ailments. Gives a healthy stretch to the neck and upper spine muscles strengthening the muscles of the back, shoulders, arms and abdomen. Enriches blood flow to the brain, vitalizes the nerves, tranquillizes the mind, relieving mental and emotional stress. Invigorates and rejuvenates whole body stimulating and calming in equal measure. It's beneficial for thyroid disorders, asthma, diabetes, colitis, poor circulation, constipation, indigestion, varicose veins, female disorders and for men with seminal weakness and reduced virility.

Only registered users can write comments!

Basic Knowledge

  • Chanting Om Mantras originated in the Vedic tradition of India and can be defined as sounds, syllables, words, or group of words that are capable of creating transformation. The most widely known and universal mantra...
  • Yoga Nidra I was very lucky to learn yoga nidra (yogic sleep), a powerful raja (royal) yoga technique of conscious relaxation, during my first stay in India in 2004. I spent a month in a Bihar School of Yoga ashram in Bangalore where...
  • Hasta Mudras   yo   The Sanskrit word mudra can be translated as “to seal, close, or lock up” or “gesture, symbol, expression of”. Mudras in yoga are the combination of subtle physical movements which...
  • Yoga and Hatha Yoga People have different ways of understanding and describing yoga but not many see yoga as a systematic complete discipline that includes practices for the physical part as well as the subtler layers of...
  • Yoga Nidra's 6 NOs NO expectations First of all, while practicing yoga nidra, don't aim at going deep. That is the greatest mistake. Try to be spontaneous, relaxed, and very much at peace with yourself. Even if the brain...
  • 1
  • 2


  • Cooling Breath (Sheetali Pranayama )       Contraindications: Low blood pressure, chronic constipation, respiratory disorders. How to perform: Sit comfortably, keep the eyes gently closed and relax the whole body. Stick your...
  • Alternate nostril breathing (Nadi Shodhana) The practice of nadi shodhana (alternate nostril breath) restores, equalizes and balances the flow of prana in the body. The word shodhana means to cleanse or purify, the word nadi refers to the network...
  • Victorious breath (Ujjayi breath) Ujjayi in Sanskrit means "victorious”,  and it comes from two words: ud  that meaning "bondage" and ji which is translated as "conquering", therefore ujjayi is the breath which gives freedom from...
  • About Pranayama We can live without eating for some weeks, without drinking for some days, but without breathing only for a few minutes. Breath is life, however most people rarely or never pay any attention...

Site Search

Google Translate

English Chinese (Simplified) Chinese (Traditional) French German Hindi Italian Norwegian Polish Russian Spanish Swedish Maltese

Asanas Sequence

  • 1
  • 2


  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8

ZoyaYoga Twitter

zoyayoga's avatar
Zoya Lu zoyayoga

Students Feedback

  • Private Lessons More than a teacher, Zoya is a healer of mind, body and spirit. She brings awareness of, and opens the pathways between them. Zoya taught me how to discover...
  • Vinyasa Yoga Dearest Zoya,   Thanks to YOU for sharing your teaching with an open heart - for your dedication sending regular emails and updates online to keep. I...
  • De-stress Yoga Thanks alot for the yoga classes, Zoya. It has opened another world for me. It was my doctor who recommended yoga for me to relax and bring down my blood...
  • Hatha Yoga Intermediate Course (HYIC) Zoya brings yoga to her students in a very holistic way. Her website and the work that she is doing are amazing and her sharing is so generous. Besides...
  • Hatha Yoga Foundation Course (HYFC) Since I started Yoga I have learned how to relax and be more peaceful with myself. I am always looking forward to my next class as there is always new...
  • 1
  • 2