Exhale. Place hands on the feet, adjusting them so the feet are moved closer to the groin region. Adjust the pose, pushing knees closer to the ground.

Initially, this may not be possible, but keep this adjustment in mind so that with a few weeks of regular practice you are able to achieve this. You may also keep small cushions at each knee respectively. But move away from such support after a few weeks.

Also ensure the back is straight but relaxed.

Hold this final pose for as long as possible, eyes shut and breathing normally. Slowly increase duration in this pose to a minute or so.

Those with respiratory problems may sit on a cushion for longer duration.

Caution: Avoid in case of knee problem, in which case you may sit up straight, legs out in front and spread-eagled in the upavista konasana (spread-legged pose).

Benefits: It is a mood enhancer and stress-buster. It is also among the most healing of all yoga poses. It is particularly beneficial in all poses related to the uro-genital system. Improves posture.