To do this, sit in lotus or padmasana with your legs firmly crossed. Inhale.

Go on your knees, palms flat on the ground. Exhale, gently lower yourself from this position on the floor so your lying with your feet crossed underneath. Palms must now be at the side of your chest.

Inhale, raise your chin and chest of the ground, pressing down your abdomen towards the floor. Hold the pose, breathing normally.

To release pose, you may inhale, raising back on your knees by pressing down your palms and sitting back, legs still folded in lotus.

Avoid: Do not attempt this pose if you cannot do the lotus. Avoid also if you have knee problems and lower back ache.