Assume a squatting position. Again if necessary sit with your back to a wall. Grasp the feet with the hands, keeping the arms inside the legs (refer to figure 1). Then inhale and raise your head. Exhale and straighten the legs, while simultaneously pointing the top of the head towards the ground.
This is shown in figure 2.
The legs should be as straight as possible but without strain.
Maintain this pose for a short period and hold the breath.
Then while inhaling, bend the knees and return to the squatting position.
This is 1 round. Do up to 10 rounds.
Note: the hands must hold onto the feet throughout the practice.
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