1. Sit with legs folded backwards, heels apart, knees and toes together.

2. Adjust your hips between the heels (Vajrasana). Slowly raise your arms over the head.

3. While exhaling, slowly bend forward and stretch your palms on the floor with abdomen pressing against the thighs.

4.Then bring your face downwards and touch the floor with the forehead without raising the buttocks. Inhaling slowly, return to an upright position, reversing the process.

Benefits & Precautions:

This asana strengthens the muscles of the legs and thighs and makes them supple. It tones up the spinal nerves and helps in relieving arthritic pain. It is an excellent asana for digestion.