Variation 1 : Sit on the heels. With the help of the elbows, slowly bend backward. Lie flat on the ground. Keep the arms folded behind the head.

This is very good for women. It stretches the muscles of the legs and muscles of the gluteal regions or buttocks.

Variation 2 : In this position, one must bend the spine as much as possible. Rest on the legs and head. Keep the hands on the thighs. This is a marvelous exercise for the spine. Cervical region and thyroid and parathyroid are exercised and get more blood supply.