Sit on the floor and extend your legs. Bend your right leg at the knee and place your right sole against your left thigh. Inhale. Raise both your hands. Exhaling, lower your hands to your right foot. Simultaneously, lower your head to place it on your right thigh. This may not be possible initially, so just lower your head as much as you can. Continue normal breathing throughout. Inhale, raising your head and hands to return to the starting position. Repeat thrice. Then repeat the entire sequence for your left leg.
Avoid
In case of lower back problems and high blood pressure.
Tips for beginners
If you are very stiff, then place a bolster on your extended leg, and place your forehead on it. This way you can hold the pose for long. After a few weeks you can replace the bolster with a cushion, as your spinal flexibility improves.
Benefits
Body-mind tension is ironed out gently. The pressure on the abdomen helps rejuvenate the islets of Langerhans, the pancreas and adrenal glands. Is soothing due to increased blood flow to the head and improved belly-breathing.
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