Bhekasana

Meaning: Bheka – frog
The asana resembles shape of a frog

Procedure:
Lie flat on your stomach and inhale deeply. Exhaling, bend the knees and move the respective heels towards the hips. Inhaling, lift the head and press the heels so much so that they touch the ground on either side. Look up and take a few normal breaths. As you inhale, lower the head, stretch the legs and come back to normal lying position.

Benefits:
The muscles of the thigh and calf are toned up
The knees become firm and pain in the knee joints is also relieved
Cures flat feet as pressure from both the hands on the feet causes formation of proper arches
Excellent for curing gout and rheumatism.
Cures sprained ankles
Pain in heels is also relieved

Limitations:
Women shouldn't practise it in pregnancy and during menstruation.