CHANDIGARH,21.09.20-It is also called seated forward bend asna. It is an awesome pose that has a deep calming effect on the nervous system helping to relieve stress and mild depression.
Sit on the floor( yoga mat) with legs stretched, feet together and hands on the knees. This is the starting position. Relax the whole body.
Slowly bend forward from the hips, sliding the hands down the legs. Try to grasp the big toes with the fingers and thumbs. If not able to do so, hold the heels, ankles or any part of the legs that can be reached comfortably. Move slowly without any jerk.
Hold the position for a few seconds. Relax the back and leg muscles, allowing them to gently stretch.
Keeping the legs straight and utilising the arms muscles ( not the back muscles), begin to bend the elbows and gently bring the trunk down towards the legs, maintaining a firm grip on the toes, feet or legs.
Try to touch the knees with the forehead.
This is final Position.
Hold this position for as long as comfortable and relax. Slowly return to starting position. This is one round. It may be performed upto 5 rounds. The final position may be held from a few seconds to 5 minutes as per practice and capacity.
This asna should follow forward bending asna like Chakrasana , Matsyasana etc.

Breathing pattern:- inhale in starting position.
Exhale slowly while bending forward. Inhale in the static position. Exhale while bringing the trunk further towards the legs with arms.
Breathe slowly and deeply in the final Position or Retain the breath out if holding for a short period. Inhale while returning to the starting position.
Physical awareness on abdomen, relaxation of back and legs muscles or slow breathing process and spiritual on SWADHISTHANA CHAKRA.
CAUTIONS:- Those having slipped disc, sciatica or hernia should not do this asna.
This asna stretches the hamstring muscles and increases the flexibility in the hip joints. It tones and massages the entire abdominal and pelvic region, including liver, pancreas, spleen, uro- genital system, kidneys and adrenal glands. It helps to remove excess weight in this area and stimulates circulation to the nerves and muscles of the spine.

NOTE It can also be commenced by inhaling and raising the arms in the starting position, and then exhaling into the forward bend, instead of sliding the hands down the legs.

( Affiliated to Yoga Federation Of India)