Place your mat or blanket close to a wall or any vertical surface. Lie down on your back, with your buttocks close to the wall and your legs resting upward on the wall. If you find it more comfortable, or want to bring more blood to the head and neck area, then place a pillow or two underneath the buttocks. Now there are various stages one can perform according to his needs.
a. If possible bring your lower back and buttocks into the air and support your body with your hands placed on your waist, with your elbows on the mat. While supporting your self with one leg, start rotating the other leg 3 to 7 times in one direction and then 3 to 7 times in the other. Then change legs and do the same.
b. Resting your lower back on the mat or pillow, inhale while simultaneously raising the arms up over the head and if possible placing them on the mat or floor behind you. Hold your breath in that position and then start exhaling as you bring your arms back down by your side. Do this ten times with a ratio of 1:1:1 which means that the inhalation, retention and exhalation of the breath are equal in duration.
c. Now inhale, hold your breath and turn your head as far as you comfortably can to the left. Hold your breath in this position. Then exhale as you return your head to the center. Do this to the ratio of breathing mentioned previously, three times to each side alternately.
d. After completing the previous stage continue to inhale, hold your breath and exhale slowly and deeply, with concentration on your breath. Do this until your breathing apparatus becomes tired. Make the breath as slow as you can, now making the square breathing (1:1:1:1) in which the inhalation, retention, exhalation and suspension are all equal. Do this for ten to twenty breaths.
e. When you become tired of breathing, then simply relax in this position. With your eyes closed, relax all the upper part of your body, with special attention to your shoulders, neck, head, face, cheeks, eyes and forehead. When the body is relaxed you can imagine healing energy flowing into the organs which need help. Imagine light, love, peace and energy flowing into those organs and healing them.
Altogether, you should eventually be in this position for from 10 to 20 minutes.
Contraindications: High blood pressure, detached retina
Benefits: Blood flows down from the legs alleviating various circulatory problems of the legs. The blood flows through the lungs and takes more oxygen and then begins to flow into the neck, brain pituitary gland, thyroid and parathyroid glands, through the liver, gall bladder, kidneys and all other organs of the upper part of the body. The muscles of the neck are relaxed while all the organs are rejuvenated with a fresh supply of blood and oxygen.
b) THE REPRODUCTIVE ORGANS
c) THE ABDOMEN
d) THE UPPER PART OF THE BODY