Practice:
Sit in Vajrasana. >Inhaling stretch the body up and out from the waist. Make fists with both hands (with the thumb held inside the fist). Place the fists into the crease of the groin. >Exhaling slowly bend forward with the back straight until the forehead touches the floor. The buttocks remain on the heels. >Breathing normally remain in this position and consciously relax. Feel the pressure of the fists on the lower abdomen. Observe how the pressure increases with the inhalation. >Inhaling slowly lift the body keeping the back straight. >Exhaling return to the starting position.

• Practice the exercise 3 times. During the last repetition inhale and exhale deeply in the forward bending position to intensify the massaging effect on the internal organs.

Benefits:
Relaxes the back and neck. The pelvic and abdominal organs are massaged and blood supply to these areas is stimulated. The strong flow of blood into the head promotes concentration and calms the nerves.

Caution:
This Asana should not be practiced with high blood pressure or a tendency to dizziness.