• Sit back on the heels, keeping them apart and well tucked in under the buttocks.
  • Keep the head, shoulders and buttocks in a straight line.
  • Place your palms on the respective thighs.
  • Breathe normally.It may be practised for maximum feasible duration, especially after meals for 5- minutes atleast.

I. Starting position (Sthiti): Vajrasana

II. Practice

  • Stand on the knees keeping them apart.
  • Place the hands between the knees, fingers pointing inwards (i.e., towards the feet), elbow joints close to each other.
  • Bend the elbows, supporting the body at the navel and place the head down on the floor.
  • Stretch and straighten the legs backwards so that toes are on the ground.
  • Now raise the head so that the neck is in line with the trunk. Look straight ahead.
  • Breathe normally. In final position, the body is in a straight line from heels to the head. All the weight of the body should rest on the hands.
  • Slowly bring the head down to the floor.
  • Bend at the knees and bring the knees forward by the side of the hands.
  • Sit in Vajrasana.