Inhale and then, while exhaling, slowly bend forward until the forehead touches the floor.
The fists will exert pressure on the lower abdominal organs. Retain the breath out in the final position for as long as is comfortable.
Inhale while raising the trunk and head.
Practise 2 to 3 rounds.
Awareness
Physical – on the pressure of the fists in the abdomen in the final position.
Benefits
This variation massages and improves the efficiency of the intestines and digestive organs, relieving ailments such as constipation and excessive wind in addition to the benefits derived from the basic form of the practice.