Preparation

Sit in Padmasana (Lotus Pose). Try to have both knees as close to the floor as possible without force. Inhale, exhale and relax.

Getting into position

Roll the shoulders backward, bring your hands behind the back, and interlock the fingers. Rotate your palms toward your hips and then face them down (inside the elbows facing toward your back). Inhale. Exhaling, bend toward the floor and pull your arms over your head, keeping them straight. Slowly try to touch the base with your forehead or chin. Go as far as comfortable without any strain. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, bend farther, trying not to lift the hips off the floor. In the final position, relax the whole body, especially the shoulders and the back. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, bring your torso upright, release the hands, and come back into Padmasana. Uncross the legs one at a time. Inhale, exhale and relax.