1. Stand in Tadanasana. Separate your legs to a distance of 30cm (1ft). Keep your feet parallel to each other, with the toes pointing forward. Pull up your kneecaps.

  2. Inhale and raise your arms toward the ceiling, your palms facing forward. Push your spine up.

  3. Bend from the waist toward the floor. To increase the stretch of your spine, vital for correct practice, press your heels down on the floor.

  4. Rest the crown of your head on the blocks in front of you, and place your palms on the blocks beside your feet. Pull in your kneecaps. Extend your hamstrings and pull your inner legs upward. Feel one single stretch from the crown of your head to your heels. Hold the pose for 1 minute.


  • Reduces depression if practiced regularly

  • Cures insomnia and relieves fatigue

  • Increases blood flow to the brain, soothing the brain cells and sympathetic nervous system

  • Regulates blood pressure

  • Relieves migraine and stress-related headaches

  • Tones the abdominal organs

  • Relieves stomachache by neutralizing acidity

  • Strengthens and stretches the hamstring muscles

  • Increases the flexibility of the hip joint

  • Strengthens the knee joint and its surrounding tissue and muscles


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