Not to practice in case of slipped disc, sciatica or back pain.

Starting position

> Sit on the floor with the legs outstretched, feet together and hands on the knees.

Final position

ADVERTISEMENTS:

> Slowly bend forward from the hips, sliding the hands down the legs. Try to grasp the big toes with the fingers and thumbs.

> If you can’t, hold the heels, ankles or any part of the legs that can be reached comfortably.

> Keeping the legs straight and utilizing the arm muscles, not the back muscles, begin to bend the elbows and gently bring the trunk down towards the legs, try to touch the forehead with the knees without overstrain.’

Releasing

ADVERTISEMENTS:

> Slowly return to the starting position by sliding the hands over the legs while inhaling.

Breathing

Exhale slowly while bending forward.

Breathe slowly and deeply in the final position or retain the breath out if holding for a short duration.

ADVERTISEMENTS:

Inhale while returning to the starting position.

Awareness:

On the abdomen, relaxation of the back muscles or the slow breathing process.

Benefits

ADVERTISEMENTS:

> This asana stretches the hamstring muscles and increases flexibility in the hip joints.

> It tones and massages the entire abdominal and pelvic region including the liver, pancreas, spleen, kidneys and adrenal glands. It removes excess weight in this area and helps alleviate disorders of the uro-genital system.

> It stimulates circulation to the nerves and muscles of the spine. It is used in yoga therapy for the management of prolapse, menstrual disorders, sluggish liver, diabetes, colitis, kidney complaints.