Premature grey hair? This head asana might help delay silver strands

For beginners, it may not be easy to get into this inverted pose. So I’ve described a three-stage practice.

Part one:

· Lie down and relax your body.

· Fold your knees and hug your legs just below the knees with your arms.

· Slowly rock your whole body on your spine by first giving a push with your feet and rolling back.

· Then with a push, come back to the sitting position.

· Continue rolling on your back for five to 10 rounds.

Part 2:

· Lie down on your back.

· Stretch your arms straight over your head.

· With a push, come up with your fingers reaching for the toes and if possible, hold the toes.

· Then holding the toes or keeping your fingers pointing at the toes, roll on your back till your toes touch the floor behind your head. Or as far back as possible. With practice you will be able to touch the floor.

· Then in a continuous motion keep rocking on your back.

· Do 5-10 rounds.

Part 3: While rolling back and forth like in part 2, at some point in the backward swing, raise your feet up and simultaneously support the raised part by placing your palms where the rib cage ends.

In the final position, the body will be vertical, the chin will press against the chest. Relax your feet and legs and stay in the position with normal breathing as long as you can.

When you want to release the pose, bend your knees and slowly start lowering your back flat on the floor. Then straighten your knees and lie down on your back, relax for sometime.

Follow this up with Kumbhak Pranayama. Close the right nostril with your thumb. Inhale through the left nostril, mentally counting to the rhythm of seconds. Then close both nostrils and hold the inhalation inside for an equal number of seconds as your inhalation. Then exhale through the right nostril. Follow this routine with the left nostril. Do four to five rounds.