This pose is one of the best for strengthening and toning the abdominal organs. It also works the muscles of the lower back. It is very challenging at first, but consistent practice will give benefits sooner rather than later.
1- Sit in the seated staff posture with the hands beside the hips on the floor. On an exhalation, lean the body back slightly as you bend the knees and lift the legs off the floor. Bend the knees so your shins are parallel to the floor. Hold behind your thighs with your hands. Draw in the lower back so it is more of a concave shape. Lift the heart center. Stretch the arms forward so the palms are facing each other. Pullthe shoulders back and lift the chest forward (toward the knees), opening. heart as you extend through the fingers Breathe here for five to eight breaths the rest and repeat or progress to stage 2.
2- From a knees-bent position, slowly straighten the legs upward until they are fully extended. Have the feet higher than the head. With the abdominal muscles working strongly, focus on keeping the legs extended and the upper body lifting so the back doesn’t round out. If you are very strong, interlace the fingers behind the head, keeping elbows wide, taking care not to sag into the lower back or collapse the chest toward the belly. After five to eight breaths, release on an exhalation.