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  1. Lie on your back with your knees bent, feet flat on the floor. Rest your arms close to your sides, palms down.
  2. Inhale, then exhale as you press your lower back toward the floor and lift your knees toward your chest.
  3. Inhale as you straighten your legs, raising them until they are perpendicular to the floor.
  4. Exhale as you press your arms down and lift your hips up, bringing your legs over your head. Cradle your hips in your hands with your thumbs forward and your fingers back.
  5. Slowly raise your legs, bringing your feet directly above your hips. Your torso should form a 45-degree angle to the floor and your legs should point straight up. Let your arms bear the weight of your body—they are the foundation for this pose. Keep your head still and don’t turn it to either side. Hold for 10 to 30 seconds, breathing normally.  
  6. To come out of the pose, exhale as you slowly lower your legs toward your head, keeping them straight or slightly bent.
  7. Bring your arms to the floor. Inhale, contracting your abdomen as you roll your spine down to the floor slowly and with control.
  8. Exhale as you bend your knees and lower your feet to the floor. Then extend your legs.
  9. Relax completely for as long as you like.

Easier Options

Choose one or more of the following:

  1. Do Lying Waterfall.
  2. Instead of cradling your fingers around your hips, rest your buttocks on your palms while holding the pose and slightly lower your legs until your feet are above your head. This will help take some of the weight off your wrists and hands.
  3. When coming out of the pose keep your hands on your hips to help you lower down slowly and with control.

More Challenging

Begin the pose with your legs extended on the floor. Keep your legs straight as you raise them from the floor and again as you lower them at the end of the pose. (Do not attempt this if you do not have strong abdominal and lower back muscles.)


While holding the pose, separate your legs and bend your knees. Keeping your torso still and your feet, ankles, legs, and knees as relaxed as possible, shake your feet vigorously for several seconds. Bring your legs together to rest for a few seconds. Repeat 2 to 3 times. Feel the tension being released from your legs as you shake them.


  1. Don’t practice this pose if you have neck problems or heart or circulation problems like high blood pressure.
  2. Let your arms bear the weight of your body, keeping your face relaxed.
  3. Make sure that you don’t lose control when you are coming out of this pose. Don’t come down too quickly. Using your hands to support your hips will help you come down slowly and with control.

Main Benefits

  • Help improve circulation  
  • Helps ease the pressure and pain of varicose veins
  • Helps revive tired legs
  • Helps relieve asthma and bronchitis
  • Tones the reproductive system
  • Promotes hormonal balance
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