Stand up straight.
Bring the left leg into the chest.
Hold the sole of the left foot with both hands.
Using the right leg for balance, extend the left leg forward.
Slide the hands down the leg and grasp the heel.
Bring the forehead into the left knee and hold the position for as long as possible.
Hold the breath when holding the final position for a short time.
Breathe normally when holding the pose for a longer period of time.
Repeat the pose with the other leg.
Breathing: Inhale during the starting position.
Exhale while bending forward.
Inhale while returning to the starting position.
Contraindications: This asana requires skilled balance and a flexible back.
People with weak knees, backs and ankles should avoid this asana.