Step by step methods : 1. Retaining the breath, place the knees on the floor. 2. Lower the chest so that it touches the ground. 3. Let the chin touch the lower part of the throat. 4. Lower the forehead so that it touches the ground without allowing the nose to touch the ground.
5. Pull the stomach inwards. See that it does not touch the ground. Then exhale. The chest should lie between the arms.
Benefits :
(1 ) This asana strengthens the arms. (2) If women practise this asana before pregnancy, infants feeding on breast are saved from various diseases.
