Lie flat on your back in a supine position on a mat or a carpet. Keep the legs and thighs fixed to the ground and stiffen your body. Inhale. Slowly raise the head and assume a sitting pose. Now exhale and bend yourself further forward till you are able to catch hold of your toes and can bury your face between the knees. Remain thus for 5 seconds. Slowly raise the body and resume the supine position. Inhale. Repeat the asan 3 or 4 times.