How to Practice:
· Sit in full-squat position keeping your feet hip-distance apart
· Lean forward and walk your hands backwards so that palms align behind the feet
· Palm should rest firmly on a brick or floor
· Thighs should be placed on upper arms
· Slowly look forward and shift your weight backwards
· Inhale, tighten your abdominal muscles and raise both feet from the ground
· Slowly try to straighten both your knees (for beginners – stretch one leg at a time while keeping the balance with other leg)
· Hold the posture for 30 seconds
· Repeat 3-4 times

Benefits:
· This posture boosts the flow of energy across the body
· Stimulates the nervous system and respiratory system
· Strengthens arms, back and stomach muscles
· Massages the internal abdominal organs
· Removes stiffness as spine is stretched up to the tail-bone
· Enhances concentration, inner focus and sense of balance
· Regular practice of this asana brings endurance, lightness and feeling of euphoria

Caution:
Need to perform under guidance.
Do not attempt this asana if you are suffering from shoulder, elbow or lower back injuries.

Tittibhasana Variation