Poses are from a lie position. Sushumna naru shaktivardah as a pose for strengthening a cerebrospinal canal.

1.Lie on spine, stretched legs together, hands pit for body along with palms down, relax, look before itself.
2.Stretch strong with a move from itself a heel of left leg,she stay on floor, keep pose for 5 sec, relax leg.
3.Stretch also a heel for right heel, such keep pose a few sec, relax leg.
4.Same doing with a heels of both legs at the same time, keep pose such for 5 sec, relax both legs.
5.Repeat positions for 4 times a few, for 5 is better, calm breath.
As normalizing such asana for blood circulations in legs, on sympathetic nerve system influences, against radiculitis, lumbago, ishiasis, cramps in calves, give posture good, endurance.