Preparation

Sit in Padmasana (Lotus Pose), place the palms by the sides of the hips with the fingers pointing forward. Inhale, exhale and relax.

Getting into position

Inhale. Exhaling, lift, and open the chest up. Place hands behind your hips, bend, and lower the elbows to the floor, at the sides, one at a time. Inhale. Exhaling, arch, and lower the back toward the floor. Arch your back as much as possible, reduce the head backward, and rest the crown of the lead on the floor. Hold the big toes with your fingers, and place elbows on the floor. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch your back more by using your elbows for support and pushing your knees downward. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Release your hands from your toes. Shrug your shoulders to bring elbows and hands closer to your head. Exhale. Inhaling, press with your arms to lift the crown off the floor. Shifting your components one at a time, push your torso backward into Padmasana, and uncross the legs one at a time. Inhale, exhale and relax.