Yoga Mail

Step by Step:

  1. Squat with the feet about hip-width apart.
  2. Grasp the insteps of the feet, placing the fingers under the soles with the thumbs above.
  3. The upper arms should be pressing against the inside of the knees with the elbows slightly bent.
  4. The eyes should be open throughout the practice.
  5. Breathe in while moving the head back. Direct the gaze upward. This is the starting position.
  6. As you breathe out, straighten the knees, raise the buttocks and brig the head forward towards the knees. Hold this position for 3 seconds.
  7. Breathe in, return to the starting position.


  • Provides a positive effect on the nerves and muscles of the thighs, knees, shoulders, arms and neck.
  • The pelvic organs and muscles are massaged.
  • Provides equal stretch to the whole spine and bot the arm and leg muscles.
  • All the vertebrae and joints are pulled away from each other so that the pressure between them is balanced.
  • All the spinal nerves are stretched and toned.
  • Useful for relieving flatulence.


  • People with knee problems or sciatica should practice with care.
  • People with very high blood pressure arteriosclerosis should practice under guidance.