Assume a kneeling position. Now slowly lie down on you back,
keeping the knees together. As you touch the floor with your
head, lift the buttocks and body from the floor, resting on
the head and legs. Use the hands to push your head nearer
to the heels. Through gradual practice you will be able to
bring the head toward the heels.
For beginners, this brings maximum flexibility to the back
and develops the thoracic cage.