Bend your knees, placing your feet next to your buttocks. Keeping the shoulders and neck relaxed, lift the buttocks into the air and hold them there. Breathe slowly and deeply with the abdomen.
Hold this for as long as you feel comfortable. Then lower the buttocks and relax.
This can be done for 30 seconds at first and gradually developed into 2 or 3 minutes.
An alternative is to support your self at the small of the back with the hands.
Contraindications: Serious lower back problems, hernia, High blood pressure, detached retina.
Benefits: Strengthens lower back, buttocks, thigh, and calf muscles. Mildly bring blood to the head, It is said to be beneficial for women during menstruation.