-Sit with the legs stretched in front of the body.
-Fold one leg and place the heel against the perineum, the sole touching the opposite thigh.
-Keep the knee on the floor throughout.
-Grasp the toes of the straight leg with both hands.
-Do not bend the knee.
– Utilizing only the arms, not the back muscles, pull the trunk forward slowly so that the head is on the straight knee.
-Repeat the process with the other leg folded.
Exhale while bending the trunk forward.
Retain the breath if you stay in the final pose for a short time.
Breathe normally if the pose is held for long periods.
Inhale while returning to the sitting position.
Stretches the hamstrings