• 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

  • Now, take the hands back, make a fist of the right palm and hold the right wrist with the left palm.
  • Relax the shoulders.

II. Practice

  • While inhaling lean backward from the waist opening up the chest.
  • While exhaling slowly bend forward from the waist bringing the forehead on to the ground in front of the knees. Relax the shoulders.
  • Maintain this position for a minute.
  • While inhaling slowly come up to the vertical position.
  • Release your hands and come back to the starting position.