Routine:

• Sit on the floor with outstretched legs.
• Hold the legs together and place your hands on the knees.
• This is the initial position.
• Relax and then slowly bend the hips forward.
• Move the hands down the legs.
• Attempt to grasp the big toes with the fingers and thumbs.
• Even if you find unable to do so hold at least the heels, ankles or any leg part.
• Go slow without any pressure or force.
• Remain in this pose for a while.
• Relax the back and leg muscles and stretch them gently.
• Maintain the legs straight.
• Slowly bring the torso down towards the legs.
• Maintain a firm grip on the toes, feet or legs.
• Attempt to touch the knees with the forehead.
• Do not strain.
• This is the final position.
• Remain in this pose for comfortable period.
• Beginners may perform this with shorter holding period for five cylcles.
• The adept may increase the duration up to five minutes.
• Relax and slowly return to the initial position.
• This completes the first cycle.
  

Breathing Pattern:

• Inhale in the initial pose.
• Exhale slowly when you bend forward.
• Inhale in the static pose
• Exhale when you bring the torso further towards the legs with arms.
• Breathe slow and deep in the final pose
• Inhale when you return to the initial pose
  

Consciousness:

• Physical- on the abdomen, relaxation of the back muscles or the slow breathing process
• Spiritual-on swadhisthana chakra
  

Benefits:

• Stretches the hamstring muscles
• Increases hip joints flexibility
• Tones and massages the entire abdominal and pelvic region including the liver, pancreas, spleen, kidneys and adrenal glands.
• Removes excess weight and alleviates disorders of the uro-genital system
• Stimulates nerves circulation and spine muscles.
• Management of prolapse
• Menstrual disorders, sluggish liver
• Diabetes
• Colitis
• Kidney complaints
• Bronchitis and
• Eosinophilia
  

Contraindications:

• Slipped disc
• Sciatica