Poorna Suptha Vajrasan

1. From  vajrasana lie back on to the heels on the Floor . The heels  are under the body.

keep the heels parallel  to each other beneath the  body

2, place the hands flat on the floor behind the shoulders lift the chest , sliding the top of the head on to the floor

3, pushing with the hands lift the hips and chest as high as possible gradually walk with the hands towards the feet.

4, with practice your back ward bending will improve 

hold for 10 seconds

gradually increasing to one minute. after doing this exercise relax in the child pose.   

The blood circulation for the genital organs including sexual glands became good by regular practice of this posture. So this posture helpful to rejuvenate the reproductive system.  this posture helpful to improve the breathing process, it’s found very useful to overcome from asthma, bronchitis.neck and the thyroid glands were influenced by the practice of this posture.

People suffering from peptic ulcers, hernia or any serious spinal ailment should not do this posture without guru