These asanas provide mental peace and one feels energetic after just few hours of practice. This asana has two variations. You can learn this asana as below:

Variation I:

• Best time- just before the sleep after a hard days' work.

• Lie flat on the back over a mat in clean and quiet place.

• Maintain some distance between your legs.

• Place your hands along side the waist with palm fingers curled up.

• Maintain the spinal chord and neck straight.
• Keep your eyes and lips closed with ease.

• Keep your body firm and get conscious towards breathing.

• Breathe easy and concentrate on your navel zone.

• Get yourself free from all the physical and mental afflictions.
• Begin mental counting, say 27.
• Breathe easy along with swelled tummy repeat 27.
• Repeat again this number when you exhale out.
• Next time when you inhale then mentally count 26.
• Repeat this number when you exhale out.
• Complete this inverse counting without any miss.

• Suppose if you miss out then begin once again from the start.

• Do not make any change in your rhythm or style of breathing.

• You will certainly get relaxed and peaceful by the time you're counting gets over.

• Now get in the Sukhasana pose and relax.

Variation II:

• Hold oneself in tadasana pose with both the arms overhead.

• Maintaining the physical balance on the toes, raise one leg and extend it either forward or backward.

• Repeat this with the other leg.
• Practice this for 10 times.
  
  

Benefits:

• Mental and physical relief.
• More effective after Surya Namaskara.
• Insomniacs particularly heart patients.
  

Consciousness:

• Physical - relaxing the body, breathing and mental counting.

• Spiritual - on ajna chakra.
  
  

Contraindications:

• Depression.