- Begin sitting in Lotus (Padmasana).
- Support the body with the arms and elbows and carefully bend the body backward.
- Lift the chest and lower the crown of the head to the floor.
- Rest the elbows on the floor and hold the big toes with the hands.
- Make any adjustments required to maximise the arch in the back.
- Hold for as long as comfortable then slowly release by reversing the order of movements.
- One round is usually sufficient.