middle level

• look forward and upward
• heels towards the pelvis
• fingers of hands and feet towards the head
• push the palms down, bringing the toes and heels closer to the floor

Bhekasana is an advanced asana that requires significant flexibility in the middle part of the back. It tones the spine and abdominal organs. This asana helps in forming the correct arch of the foot, relieving heel pain, and plantar fasciitis.