Squat with the feet flat on the floor about 60 cm apart. The knees should be wide apart and the elbows pressing against the insides of the knees.
Bring the hands together in front of the chest in a gesture of prayer.
This is the starting position.
The eyes may be open or closed.
Inhale and bend the head backwards. Feel the pressure at the back of the neck.
Simultaneously, use the elbows to push the knees as wide apart as comfortable.
Hold this position for 3 seconds while retaining the breath.
Exhale and straighten the arms directly in front of the body.
At the same time, push in with the knees, pressing the upper arms inward.
The head should be bent forward with the chin pressed against the chest.
Hold this position, retaining the breath, for 3 seconds. Return to the starting position.
This is one round.
Practise 5 to 10 rounds.
Breathing
Inhale while bringing the palms together in front of the chest.
Exhale while extending the arms forward.
Awareness
On the stretch in the groin and compression at the back of the neck, then changing to relaxation of the upper back and shoulder muscles in the forward position, and the breath.
Precautions
Not for people with knee problems or sciatica.
Benefits
This asana has a profound effect on the nerves and muscles of the thighs, knees, shoulders, arms and neck. It increases flexibility in the hips.