Practice:
Remain lying on the back relaxed. The arms are relaxed beside the body, palms facing upwards. >Inhaling bend the right leg and take hold of the knee with both hands. >Exhaling pull the thigh towards the chest, raise the head and touch the knee with the nose or forehead. The left leg remains straight on the floor. >Inhaling lower the head. >Exhaling release the knee, straighten the leg and lower it to the floor. Repeat the exercise with the other leg.

Benefits:
Improves blood supply to the lower abdominal organs and helps relieve menstrual problems. Stretches the back and hip muscles and encourages healthy digestion.