Sit in Vajarasana.
Stand on your knees with your hands close to your thighs.
Stretch your arms up lean backward and slowly reaching the heels with your hands.
push the hips forward and bend the spine as far as possible.
Remain in this final position for as long as its comfortable.
return to the starting position by slowly releasing the hands from the hips one at a
time.Its important that this asana is followed by a forward bending asana like Shashankasana.