- Stretch your legs straight and swing the upper part of your body back and forth. With each swing, try to reach further with your hands, touching your knees first, then calves, then ankles, and finally the toes.
- Try to place your elbows at the side of your knees, and touch your knees with either the nose or the forehead.
Beginners should perform up to 5 seconds staying in the final position for only a short length of time. Adepts may maintain the final position for up to 5 minutes.
Physical- on the abdomen, relaxation of the back muscles or the slow breathing process. Spiritual- on the Muladhara and Svadhishthana Chakra.
This asana should precede or follow back bending asana such as Setuasana, Chakarasana, Bhujangasana or Matsyasana.
People who suffer from slipped disc or sciatica should not practice.