Sit in padmasana. Take hold of one wrist behind the back. Close the eyes and relax the whole body. Bring the awareness to mooladhara. Inhale slowly and feel the breath gradually rising from mooladhara to ajna chakra. Retain the breath for a few seconds and concentrate on ajna chakra. Exhale slowly while bending forward from the hips touching the floor then hold the breath for 15 to 20 seconds then inhale when coming up and exhale.
People suffering from sciatica, high blood pressure, pelvic inflammatory disease or any other serious abdominal ailment should avoid this practice.