138. Kapilasana

Difficulty factor: 22

Exercises: 1. Stay in the Buddha's style, put your left leg behind your neck while your hands are clasped, exhale, bend your torso forward, and put your chin on your extended right knee, as in the forward curved stretch sitting style of your back. 2. Hold this posture for 10 to 15 seconds, breathe deeply and exhale, raise your head and torso, and release your hands. 3. Practice in the opposite direction and keep the same time. 4. Inhale, lift your head and torso, untie your hands, untie your legs, lie flat, and rest.

Benefits: This asana strengthens both the neck and back, the thigh and leg muscles are fully stretched, and the abdominal muscles are contracted, enhancing digestive function.