- Sit on the floor with the legs outstretching, feet together and
hands on the knees.
- This is the starting position.
- Relax the whole body.
- Slowly bend forward from the hips, sliding the hands down the legs.
Try to grasp the big toes with the fingers and thumbs. If this is
impossible, hold the heals, ankles or any part of the legs that can be
- Move slowly with forcing or jerking.
- Hold the position for a few seconds. Relax the back and leg muscles
allowing them to gently stretch.
- Keeping the legs straight and utilising the arm muscles, not the
back muscles, begin to bend the elbows an gently bring the trunk down
towards the legs, maintaining a firm grip on the toes, feet or legs.
- Try to touch the knees with the forehead. Do not strain.
- This is the final position.
- Slowly return to the starting position.
- This is one round.
- Inhale in the starting position.
- Exhale slowly while bending forward.
- Inhale in the static position.
- Exhale while bringing the trunk further towards the legs with the
- Breathe slowly and deeply in the final position or retain the breath
out if holding for a short time.
- Inhale while returning to the starting position.
Beginners should perform up to 5 rounds, staying in the position for only a short lenth of time.
Adepts may maintain the final position for up to 5 minutes.
Physical: On the abdomen, relaxation of the back muscles or the slow breathing process.
Spiritual: On swadhishana chakra.
This asana stretches the hamstring muscles and increase flexibility in the hips joints.