1 - Sit on floor stretching your leg and keeping spine erect keeping palms on the ground by the buttocks.
2 - Bend legs at knees and sit on heels placing the buttocks between heels, right big toe overlapping the left.
3 - Kneel on floor keeping knees in line with shoulders and sole of feet facing the ceiling.
4 - Keep hands on thighs.
5 - Inhale and arch back and place palms on heels of feet.
6 - Keep arms straight.
7 - Do not strain neck. Keep it neutral and relaxed.
8 - Stay in this final position for a couple of breaths or as much as you can comfortably.
9 - Exhale and slowly come to the normal position withdrawing hands from feet.