1 - To begin this asana, sit erect, and open up your legs such that they are at a 90-degree angle with your pelvis.
2 - Let your toes point up as your flex your feet and align your knees. You must feel a curve in your lower back. If you don’t, use a prop. Sit on a firm cushion. This will give your pelvis stability and allow it to tilt forward, apart from retaining that lower back curve.
3 - Place your palms on the floor, such that they are behind your hips.
4 - Inhale, long and deep, such that the sides of the body lift, thereby creating a space or hollow in the spine. Hold for a few seconds if you feel a good stretch in your legs at this point.
5 - Now supporting your lower back, and sucking your stomach in, exhale and fold. Gently move your hands in front of you.
6 - Use your breath as a guide to how much you can stretch, and stretch your spine as much as you can. Stop when you begin to feel uncomfortable. Breathe long and deep as you hold the pose for about a minute.
7 - Exhale and gently come back up. Bend your knees and pull your legs back together.