This beautiful pose will contort your body into the shape of a circle, with your legs on the ground and your back bent. You should end facing behind you, with your hands at your feet.
Kneel with your knees as wide apart as your hips, and your thighs and body perpendicular to the ground. Rotate your thighs inward, and tense your buttocks. Keep your hips as relaxed as possible, and press the tops of your feet and your shins into the ground (or mat). Put the palms of your hands on the tops of your buttocks, with your fingers pointed downward. Lean back while keeping your head up. Touch your hands to your feet, and try to lift your pelvis up toward your ribcage while you lengthen your spine as much as possible. To keep yourself from falling, push your hips forward. Rotate your arms so that the inside of your elbow faces forward, and place the palms of your hands on your feet. Be careful not to squeeze your shoulder blades tightly together. Allow your head to drop backward carefully. When you are done, put your hands back to your butt while pushing your hips forward. Slowly straighten out, first from the lower back and working your way to your upper back, neck, and finally head.