1. Stand in straight with the legs together and palms together. Take the hands above the head and bend the backwards. ---- inhale.
2. Bend the body to the front and touch the knees by the forehead keep the palms on the floor on either side of the legs. --- exhale.
3.move the right leg back, take the left back, take the left knee forward, look up and inhale. press the buttock close to the heel.
4.In the next step, take the left leg also back,resting only on palms and toes; keep the body straight from head to toes inclined to the ground at about 30 here exhale completely.
5.Now, bend at the knee and rest the knees on the floor without altering the positions of the palms and toes rest the forehead on the ground. in this position inhale while moving backwards and then exhale completely . do not stretch the ankles.
6.without moving the hands and toes come forward on the chest and rest the forehead, in thins position forehead, chest , palms, knees and toes are the eight organs that will be touching the ground the buttocks will be raised up. stay in breath out condition
7.inhale, raise the head and trunk making the spine concave upwards with out changing the position o f the hands and feet . keep the knees off the ground.
8.exhale. raise the buttock, push the head downs and have a complete arch with the heels touching the ground and palms on the floor.
9. same as 5 th step inhale and exhale.
10. inhale and bring the right foot in between the tow palms and in line with them. arch the back concave upwards as in step 3.
11. Exhale and bring the left foot forward next to the right foot and touch the knees with forehead as in 2.
12. inhale come up, stand erect with hands in namskar mudra and relax.
