Practice:
Sit in Vajrasana with hands on the thighs. The upper body is straight and relaxed. >Inhaling raise both arms above the head. >Exhaling keep the back straight and bend upper body and arms forward from the hips, until arms and forehead touch the floor. The buttocks remain on the heels. >Breathing normally remain in this position for a while. Relax the whole body, especially the shoulders, neck and back. >Inhaling keep the back straight and raise the upper body and arms. >Exhaling return to the starting position.

Practice the exercise 3 times in total. Remain bending forward for sometime and consciously perceive the movement of the breath on the spine.

Benefits:
Improves blood supply to the head and therefore nourishes the eyes and all brain functions. Helps to relieve fatigue and promotes concentration. Anxiety and depression are relieved due to its calming effect. The whole spine and muscles of the back relax in this position and the breath deepens into the back of the lungs. Abdominal breathing gently massages the digestive organs.

Caution:
Avoid this Asana with high blood pressure, glaucoma or dizziness.

Asana is included in the following categories:
Asanas and Exercises to Improve Blood Supply to the Head
Asanas and Exercises to Strengthen the Lungs and Deepen the Breath
Asanas and Exercises to Relax Muscles of the Lumbar Spine and Prevent Sciatic Problems
Asanas and Exercises to Relax the Back
Asanas and Exercises to Calm and Balance the Nervous System
Asanas and Exercises to Improve Concentration
Asanas and Exercises for Depression