1) Sit in padmasan.
2) Put your hands near the naval. Right palm should be above the left palm.
3) Now inhale and hold your breathe.
4) Bend forward and try to touch your forehead on the floor. At this position, count 10 in your mind.
5) While lowering down your head both the elbows should be in contact with the body.
6) Then come back to the previous position and exhale.
7) Practice for 2 times.