wide apart. Exhale while bending your trunk forward from your hips. Keeping your arms

and head straight and in line with your trunk. The hands and forehead should rest on the

floor in front of knees. Hold the position for few seconds. Inhaling go back to the vertical

position. Lie on your back and bend the knees. Press

the ankles with your hands holding the breath raise your buttocks and arch your back upwards.

Raise your chest and navel as high as possible. Pushing your chest up towards the chin. Hold

the pose for as long as its comfortable. Exhaling lower your body and release the ankles. Practise

5 to 10 rounds. Sit with the legs all stretched. Slowly bend

forward and try to grasp your big toes with your fingers. Try to touch your knees with

the forehead. Hold the position for as long as its comfortable. You can ask your instructor

to help you with this asana, Sit with your legs stretched out. Then take

your right knee and place it on the left thigh. Repeat the same with the other leg. Make sure

that both the feet point upward and the heel is close to the abdomen. Place your hands

on your knees. Close your eyes and relax.