Variation 1 : Sit down. Press the perineal
space with your left heel, stretching your right leg at full
length. Keep it straight. Catch hold of the right foot with
both hands. Exhale. Draw the belly inward. Slowly bend down
and touch your right knee with the forehead. Keep this position
for five to ten seconds and gradually increase the period.
Then resume the normal position and repeat three to six times.
Change the sides alternately.
Variation 2 : Instead of pressing the perineal
space with the heel, keep the foot on the thigh. This will
press the abdominal viscera when the spine is bent forward.
Variation 3 : This goes a little further,
and here you must catch the toes of the foot
kept on the thigh, and then bend forward. Along with the bending
of the spine the shoulder muscles and the thoracic region
Variation 4 : Bend the right leg and stretch
the left one sideways. Catch the left foot firmly and bend
the trunk sideways.
Variation 5 : Stretch the legs, then bend
the right knee. Keep the right foot close to the perineum.
Now lift the left leg straight up and catch the foot. Bend
the head and touch the knee.