This is a very simple but good asana for many problems. Mostly everybody can practice this asana.
     这是一个简单有效，助于缓解各种问题的体式。几乎每个人都可不受限制的练习。

1. Lie down on your supine position, with legs together, hands together by the sides of the body, palms resting on the ground.
   仰卧，并拢双腿，双手于体侧，掌心向下。

2. With deep inhalation raise your both legs up to 30 angle.
   深吸气，双腿抬高约30度的位置。

3. After few seconds again raise further 45 angle, and then again after few seconds raise up to 60 angle and hold for a while.
   停留几秒钟，再次双腿抬高至45度位置。同样，保持数秒后，上抬至60度，稍事停留。

4. Then come back in same way , first stop at 45, then 30 angle and then come down and relax.
   最后，以同样的方法，双腿下落至45度，30度，还原地面，放松。

Benefits :  This asana is very beneficial for those suffering from diabetes,constipation,indigestion and nervous weakness.
益处：对于糖尿病，便秘，不消化和精神衰弱的人群有缓解作用。

Note : People suffering from Lumbar problem and muscle pull be careful while this asana.
注意：有腰椎问题和肌肉拉伤的人群在练习该体式时一定要密切关注身体状况。

Namaste Ji,
Yogi Manu.