EXECUTION
1.The starting position-Sit in Vajrasana position(kneel on the floor , bring the big toes together and separate the heels. lower the buttocks onto the inside of the feet with heels touching sides of the hips , hands resting either on thighs or on the floor and back straight.)
2. Stand up on the knees and place the palms of the hands on the floor beneath the shoulders. Raise the buttocks and straighten the knees.
3. Move the shoulders forward and drop the buttocks until the body is straight. The arms should be vertical.
Focus the gaze on a fixed point in front at eye level.
4. Slowly raise the left arm, keeping the body straight, and roll onto the right side so that the chest faces forward.
5. Rest the upper arm and hand along the trunk and thigh OR on lower back, hold this position as long as possible. and repeat the movement to the left side.

BREATHING - Breathe normally throughout the asana.

Benefits- This asana improves nervous balance and develops a sense of inner equilibrium and harmony. It strengthens the muscles of the arms, shoulders and spine and improves the coordination of upper and lower body.