Triang Mukhaikapāda Paśchimottānāsana

Sit in Dandāsana.

Fold the right leg at the knee. Place the upper side of the right foot on the ground, by the side of right hip.

Keep both the knees closer.

Inhale, lift both the arms above the head and exhale, bend forward, hold the left foot.

Pull the spine forward, look straight and hold the pose for two breaths.

With further exhalation bend fully and place the chin beyond the knee.

Hold the pose for about 30sec with normal breathing.

Inhale, raise the head up, pull the spine forward and hold this pose for two breaths.

With further inhalation release the left leg, bring the trunk back and arms above the head.

Exhale, bring the arms down to the ground.

Stretch out the right leg to Dandāsana.

Repeat the same on the other side.