1 - Kneel on the floor. Make sure your knees are placed directly under your hips. Let your hands rest on your knees
2 - Bring your knees closer to each other so that your feet automatically widen. They should be wider than the width of your hips.
3 - Firmly press the tops of your feet on the floor.
4 - Gently lower your hips, such that your find yourself sitting on the mat.
5 - Roll the calves away, and ensure your hips are right between your heels.
6 - You need to make sure that while you get into the pose, you do not feel any sharp twisting sensations in your knees.
7 - Let your toes point outwards and back. Your inner ankles must be drawn in to protect your knees.
8 - Pull in your navel. Extend your tailbone from the crown of your head to the floor.
9 - Place your hands by your sides, and exhale and lean backward.
10 - Gently keep leaning until your back rests on the floor. Then, shift the weight of your body on your elbows.
11 - Release the lower back and buttocks, and push yourself down towards the tailbone.
12 - Once you comfortably rest on the floor, take your arms over your head, and make sure that your palms face the ceiling.
13 - Hold the pose for about a minute. Then, gently come back up.