Urdhava Kati /Adho Kati


Step 1: Lie down on your back; bend your knees; place feet near your hips; both the hands are resting on the floor by the side of your body.

Step 2: Press your upper hips and palms firmly on the floor and raise the lower back (lumber region) off the floor as much as possible; upper back and hips are pressed firmly on the floor; there forms a small curvature at the lower back; hold for 10 seconds with normal breathing.

 Step 3: Now press the lower back (lumber region) firmly on the floor; hold for 10 seconds with normal breathing; repeat 10 rounds of the sequence.


  • This posture strengthens muscles at lumbar region; improves flexibility at lumbar region.


  • Avoid in case of severe back pain.