This pose is correctly executed sitting in the bound lotus pose,
that is with the arms crossed behind the back each holding the foot placed on the opposite thigh. Failing that
the hands may be placed on the heels at the front of the body. On exhalation fold the body forwards trying to bring
the forehead to the ground, so that the hands are trapped between the abdomen and the feet.
An easier version is to sit in a crossed leg position
with the hands clasped behind the back. On exhalation lean forwards trying again to bring the forehead to the ground
in front. Remain in polace for a couple of breaths. Inhale as you rise. Repeat, taking the head to each
knee in turn.
If you are sitting in Sukasana it is better to bend towards the knee of the second foot to be brought in towards
the groin. On the repeat change leg position.
Derek Osborn
2006
