How to practise
Stand in Samasthiti, feet together and spine elongated
Inhale and stretch your hands up towards the sky
Exhale and bend forward from the hips such that upper body is parallel to the ground
Extend your calf muscles and balance your weight on both feet
Bend torso further until the palms touch the floor
Palms should lie flat on either side of feet, without bending knees
Be aware that you are stretching your thighs, the knees are pushed back and the kneecaps locked
Now look forward keeping your back straight and lift your neck
Do not strain your neck and shoulders
As you become more flexible and comfortable with this pose, push your stomach towards your thighs placing the upper body on the lower body (nose tucked between the knees)
Repeat the cycle 2-3 times and hold the pose for better benefits
Benefits
Controls blood pressure and balances down the heartbeat
Soothes the brain cells, relieving mental exhaustion
Energizes the entire body relieving of physical tiredness or fatigue Alleviates back pain
Makes the spine more flexible for practicing advanced asanas
Prevents constipation and relieves stomach ache
Massages the entire abdominal organs and tones the liver, spleen and the kidneys
Reduces abdominal and back pains during menstruation
Caution – People prone to acidity and dizziness should practise the asana with the feet slightly apart. Also, people with disc or spinal problems should not bend the body more than the 90 degree position.