Bend the right leg and bring the thigh and knee as near as possible to the chest. The other leg should remain straight. Place the hands over the knee and interlock the fingers.
Gently pull the knee nearer the chest. Relax the whole body keeping the straight leg, back and head on the floor. Breathe in deeply and slowly while simultaneously raising the head and shoulders. At the end of inhalation the forehead, nose, chin or neck should touch or be as close as possible to the right knee.
Hold your breath for a short time in the raised pose.
Then exhale slowly and lower the head and shoulders to the floor to resume the starting position. This is 1 round.
Inhale while again raising the body and repeating the procedure. Do a number of rounds.
Then straighten the bent leg and relax the whole body for a short time.
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