Malasana

Stages
  1. Pre-pose - squat on the legs, feet flat on the ground.
  2. Slightly lean forward. Wrap the shins with the respective hands.
  3. Try to clasp the fingers of both hands with each other. (variation : grip the ankles instead of clasping fingers at the back)
Benefits
  1. Muscles of the hands are strengthened and made flexible.
  2. Helps to remove pain in the waist and hip joints.
  3. Strengthens the abdominal organs.
  4. Strengthens the back
  5. Useful for pelvis.
Precautions
Severe back ailment.