Sit on the floor with the legs outstreched, feet together and hands on the knees
Slowly bend forward from the hips, sliding the hands down the legs.
Try to grab the big toes with the fingers and thumb
Keeping the legs straight and utilizing the arm muscles, not the back muscles, begin to bend the elbows and bring the trunk down towards the legs, maintaining a frim grip on the toes, feet or legs
Try to touch the knees with the forehead. Do not strain.
This is the final postion
Start by holding the pose 10 to 30 seconds, gradually increase it to 3 to 5 minutes.
Streches hamstring muscles
Increases the flexibility in hip joints
Tones and massages the entire abdominal and pelvic region
