Sit with legs straight
on the stretching of the back and the legs
coordinated with movement, normal breathing in the position
Sit with legs straight and wide apart. Hands rest on the thighs. >Inhaling raise both arms above the head. >Exhaling bend forward from the hips, keep the back as straight as possible and grasp the toes. Pull the upper body even further forward until the forehead touches the floor. The legs remain straight. >Breathing normally hold this position. >Inhaling bring the body upright keeping the arms straight. >Exhaling place the hands on the thighs.
Initially, practice the Asana three times holding each repetition briefly. After practicing this way for some time begin to extend the practice by holding the posture for a few minutes with normal breathing.
This Asana has the same benefits as Paschimottanasana and also stretches the muscles of the inner groin.