| 1 | | Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor. |
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| 2 | | Reaching backward, grasp the left ankle with the left hand and right ankle with the right hand. |
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| 3 | | Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible. |
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| 4 | | Either hold the posture for the duration of the inhale breath or breath gently through the nostrils while holding the posture. |
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| 5 | | Exhale and return to the kneeling position. |
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