Alignment
I Come in the heel seat
I Big toes are touching
I Knees apart in hip width
I Bend upper body forward, belly on the thighs
I Bring down your forehead on the floor
I Arms at the sides of the body on the floor
I Shoulder sink down, shoulder blades relax
I Bring tailbone down towards heels
I Breathe here deeply for 30 sec – 1 min
Effects
I Stretches & relaxes the spine including the neck
I Relaxes shoulders, shoulder blades and chest area
I Gently stretches the spine, thighs and ankles
I Loosens the lower abdomen during menstrual cramps
I Soothes the stomach and digestive organs
I Lowers the blood pressure
I Good calming position
I Reduces tiredness, dizziness and headaches