Turn the toes out to the sides where they remain throughout the practice.
Interlock the fingers of both hands and let them hang loosely in front of the body.
Stage 1
Slowly bend the knees and lower the buttocks about 20 cm. The knees should bend outward over the toes and the spine
should be straight.
Straighten the knees and return to the upright position.
Stage 2
Bend the knees and descend about half a metre. Again return to the upright position.
Stage 3
Bend the knees and lower the buttocks until the hands are about 30 cm above the floor and then rise again.
Stage 4
Finally, lower the buttocks until the hands rest on or as near as possible to the floor.
Keep the arms and shoulders loose and avoid bending forward. Stay in the final position for a few seconds. Then return to the upright position and relax the body.
Breathing
Exhale while lowering the body.
Inhale while raising the body.
Precautions
People with knee problems should practise only the initial stages. Do not strain. Not to be practised by
women suffering from prolapse of the uterus.
During pregnancy practise only the first 2 stages.
Benefits
This asana strengthens the muscles of the middle of the back, the pelvis, uterus, thighs, knees and ankles.
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.