According to your capacity, choose the appropriate option for your hands.




1- Sit in Dandasana, straight legs and erected back. As you exhale, as mentioned above in the variations, choose the position of your hands.

2 – Give yourself a deep inhale there with your spine straight, then as you exhale, bend forward from the bottom of your spine. Keep your legs active and your toes pointing up. Keep extending forward.
3 – When you reach the final position where you cannot go further forward, keep looking at your toes or rest your head between the knees.
4 – Breathe slowly and deeply in this position as much as you feel comfortable and stable.
5 – Then, as you inhale, slowly lift your upper body up.




  • Helps to reduce fat from the stomach.
  • Gives a great massage to the abdominal and pelvic organs
  • Increases Jatharagni (Digestive fire) and improves digestion, and strengthens the organs of the digestive.
  • Improves the appetite
  • Helps to cure gas problems in the stomach.
  • The entire back of the body from the head to the heels get a deep stretch, and increases spine mobility and overall flexibility
  • Reduces fatigue and anxiety and stress



Avoid this asana unless instructed any modifications by professionals if you have any of the below or feel uncomfortable any time during your practice.

  • Injury in knees, hips, pelvis, shoulders, rib cage, spine
  • Recent abdominal or hips surgery
  • Still recovering from wear or tear in hamstrings, calves, ankles, shoulders or any ligaments or tissues
  • Diarrhea
  • Severe asthma