Beka means tadpole.

Benefits

This asana helps people with tired legs and knee and feet related problems by energizing the whole leg.

Process

• Lie on your stomach with the chin on the ground.
• Bend both the knees, catch hold of the feet and press the heels towards the ground next to the waist.
• Remain in this position for a minute or so.
• Release the feet and relax.
• Repeat three more rounds.

Caution: People with acute knee problem should do this asana with caution.