Sit on your knees in the namaaz position, big toes lightly touching each other, while heels are flared out. In case of difficulty, you can try this sitting cross-legged. Beginners must keep a cushion or stool where their forehead is likely to touch the floor. Inhale. Raise hands overhead.
Exhale. Slowly lower head and torso towards floor. Rest forehead on floor. Those with breathing problems should rest forehead on a high cushion. Continue breathing normally. Maintain the pose for a few seconds. Over the next weeks increase the duration in the final pose to a minute or so.
Benefits: This strengthens the shoulder and neck muscles which in turn support muscles that power our breath. This pose is among the most powerful stress-busters in yoga. This helps remove or control the psychosomatic triggers behind our breathing woes.
Caution: Avoid if you're suffering from lower backache. Those suffering from high BP and heart ailments must learn this with guidance in a phased fashion and with props.
Also read: 6 yoga steps to ease joint pain
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