Method
Sit in the position of dandasana. Slightly bend your legs. Now bend forward and pass right hand at the back below right thigh. Similarly take left hand at the back below left thigh. Hold fingers of both the hands. Bend and try to touch the chin to the ground. Look in front of you. Keep a distance of minimum 1 feet between legs. Try to touch heels and toes to the ground. While bending forward, exhale completely. Be in this position for some time. If you want to inhale you can do it and then slowly release the asana. First release both hands straighten your back and then neck. Keep both the legs in front of you which is the position of dandasana. This completes one cycle. Do it two to three times. Relax and have rest.
Benefits
It is very beneficial in gastric problems. This asana leaves good impact on intestine. It is beneficial for celibacy and reduces aging process.
Time
Timings of this asana can be increased from 15 seconds to 3 minutes. Beginners should do one time only. Slowly it can be increased up to 3 times.