Steps:
 

1.  Sit on your heels on a yoga mat or on the floor.

2.  Either keep your knees together or apart.

3.  Slowly, bend forward by lowering your forehead to touch the floor, exhaling as you do so.

4.  Keep your arms alongside your body. Make sure that your palms are facing up.

5.  Alternatively, you can reach out your arms towards the front of the yoga mat, palms placed facing down on the mat

6. Now that you are in this pose, gently press your chest on the thighs (or between the thighs if the latter are apart).

7. Hold for 45 seconds to 1 minute. Regulate your breath.

8. As you inhale, imagine your breath is being driven through your navel, and pull your navel towards your spine.

9. As you exhale, soften your body and the arms. Repeat for 4-12 breaths.

10. Place your palms under the shoulders and gradually raise your upper body to return to the sitting position on the heels while inhaling. Do this very slowly as if uncurling the spine.

 

Benefits:
 

1. It relieves constipation.

2. It calms down your nervous system.

3. It relaxes your back muscles.

4. It is helpful in dizziness and fatigue.

5. It relaxes your spine, shoulders and neck.

6. It increases the blood circulation to your head which in turn reduces headache.

7. It makes your body flexible.

8. It encourages strong and healthy breathing.

9. It is very helpful in diabetes.

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Contraindications:​
 

1. Avoid this pose if you have any back or knee injury.

2. Pregnant women should not try this pose.

3. This pose should not be performed if suffering from diarrhea.

4. Avoid this asana in case of ankle problems.

5. Persons suffering from high blood pressure, eye or ear infection should not try this asana.