- Sit in the squatting position with the feet flat on the floor about two feet apart.
- The knees should be wide apart and the elbows placed against the inside of the knees.
- Bring the hands together in front of the chest in a gesture of prayer.
- Press the elbows against the insides of the knees.
- The eyes may be open or closed.
- Inhale and bend the head backwards.
- Simultaneously, use the elbows to push the knees as wide apart as possible.
- This is the starting position.
- Feel the pressure at the back of the neck.
- 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.
- Tense the muscles of the upper back and shoulders as if someone is pulling the hands forward.
- Hold this position, retaining the breath, for 3 seconds.
- Return to the starting position and bring the palms together in front of the chest, bending the head back.
- This is one round.
- Practice 5 to 8 rounds.
Inhale while bringing the palms together in front of the chest. Exhale while extending the arms forward and retain.
On the breath, movement, stretch on the back of the neck and chest in the starting position, and the upper back and shoulder muscles in the forward position.
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.