The legs are separated in a zigzag shape, with both hands grasping the big toes of both feet, and the upper body is completely close to the ground. The body is like a bat lying on the ground, hence the name.

Keep your back straight during exercise. If you can't separate your legs into an "I", do your best to the limit. At the same time, push the heel as straight as possible, otherwise it will hurt the inside of the knee.

Asana efficacy

Stretch leg ligaments and exercise leg muscles.

Increase the softness of the lumbar spine and the strength of the neck muscles.

Promote blood circulation in pelvic area and keep healthy.

Prevent hernia formation, treat minor hernia and relieve sciatica.

It is very beneficial for women to control and regulate menstrual flow and stimulate the uterus.