1. Sit in Padmasana. (Step 1) Then perform Baddha Padmasana. (Step 2)
2. Breath out, raise the knees and thighs off the floor and recline back on the floor. (Step 3.) Take two breaths.
3. Extend the neck back to rest the crown of the head on the floor, and curve the chest and trunk up.
4. Without releasing the grip on the toes throughout, exhale and lower the knees and thighs back to the floor. (Step 4.) Then the crown of the head, the elbows and crossed arms behind the back and the buttocks will be the only parts of the body touching. the floor.
5. Stay in the pose for a few seconds. Breath out, release the grips on the toes, uncross the hands at the back and sit up again in Padmasana. (Step 5.) Then straighten the legs and relax.
6. Change the leg position and repeat the pose.
The dorsal region is fully extended in this posture and so the chest is expanded fully. Due to the extend of the neck the thyroids benefit by the exercise. The pelvic joints become elastic.