While inhaling, raise and straighten the arms above the head.
While exhaling, slowly lower the body, bending the knees.
Keep the feet and knees together, and the arms straight throughout the practice.
Stage 1
Lower the body down about 30 cm.
Straighten the legs and return to the upright position.
Stage 2
Repeat the practice, lowering the body about half a metre before returning to the upright position.
Stage 3
Finally, lower the body until the buttocks rest on the floor. Inhale, raising to the upright position.
Breathing
Exhale while lowering the body.
Inhale while raising the body.
Precautions
Not during pregnancy, otherwise as for utthanasana.
Benefits
The muscles of the back and legs are strengthened.
Notes
Sequence : Beginners should practise only 5 rounds of those stages they can manage comfortably. Practise all the stages one after the other only when there is no strain.
This asana stretches the ankles, knees and thighs. At first, therefore, it may be necessary to come on to the toes when squatting until the Achilles' tendons have become more flexible.