Main Steps

Sit with legs straight and back erect. Exhale and lean forwards, and extending the arms from the shoulders hold the toes. Exhale, bend forwards more by widening the elbows outwards. Bend and extend trunk further forwards and downwards from the hips towards legs, placing forehead on knees or legs or n supporting unable to rest head on knees or legs. Hold toes outer borders of feet in the middle of the soles. Maintain the pose and breathe normally. Inhale and return to original position by retracing the steps in a reverse order.

Benefits

• Tones complete spine.
• Massages abdominal and pelvic organs. Improves digestion.
• Tones endocrine glands adrenal, islets of Langerhans and gonads.
• Removes mental and physical fatigue.
• Improves circulation to head and neck.
• Loosens all joints.

Indications

• Backaches and arthritis
• Gastro- intestinal disorder: constipation and dyspepsia
• Diabetes, asthma and disorders of the sex glands. Menstrual disorders
• Stress related disorder: asthma diabetes peptic ulnae and colitis (with head resting on support) mental and physical fatigue.