Ūrdhva mukha Paśchimottānāsana – I

Technique:

• Sit in Dandāsana.
  
• Fold the knees and hold the toes with respective index fingers.
  
• Slowly lean backwards and straighten the legs.
  
• Keep the knees and the feet together.
  
• Exhale and slowly straighten the legs. Body comes in V-shape. 
  
• Focus on the toes. Hold the pose for two breaths and with further exhalation place the head in between the shins.
  
• Hold the pose with normal breathing for about 20-30sec.
  
• Inhale, bring back the body in V-shape.
  
• With further inhalation bend the legs at knees and bring the feet to the ground. 
  
• Release the toes and straighten the legs.
  
• Come to Dandāsana and relax.