Seated position, legs stretched out in front, back straight, hands supporting you behind the back.
Steps and Asanasthithi:
Inhale and bend the knees and bring the feet close to the thighs.
Heel should be 1 foot from the thighs, toes pointed sideways & out
Inhale and lift the pelvis, support yourself on your arms, raise the pelvis, stretch the knees apart, move the neck back, keep the eyes open.
Breathe normally for 6-7 counts
Ensure that the weight is distributed between shoulders and legs and the body is parallel to the ground
Exhale and come back to samasthithi