Practice:
Come into Padmasana. Hands rest on the knees. >Inhaling deeply bring the arms behind the back and take hold of the left wrist with the right hand. >Exhaling slowly bend the upper body forward until the forehead touches the floor. >Breathing normally hold this position for some time and relax the whole body. >Inhaling deeply, slowly come up and return to the starting position.

Variation:
Come into Padmasana. Hands rest on the knees. >Inhaling deeply make both hands into fists (with the thumbs inside) and bring both fists into the crease of the groin. >Exhaling slowly bend the upper body forward until the forehead touches the floor. >Breathing normally hold this position. >Inhaling deeply, slowly come up and return to the starting position.

Benefits:
Greatly calms the body and mind. Of benefit for the hips, digestive function and haemorrhoids. Helps to dispel depression.

Caution:
This Asana should not be practiced during pregnancy or with high blood pressure. Also avoid the posture when there is pain in the hips.

Afterwards relax in Anandasana.