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This asan is also called as the Head and Knee Pose asan.Here you have to Stretch forward your right leg fully. Bend your left leg placing your left foot beneath your right thigh. Raising your hands inhale slowly and bring them slowly down exhaling and bend your body forwards.Now try to catch your left heel with both of your palms and try to touch your left knee with your nose.If you cannot touch the nose practise bending forward as much as you can. Make sure your elbows rest on the ground. Stay in this position for some time and then repeat by stretching the left leg and bending the right leg.
Advantages:This asan helps one to Concentrate. So useful for students.Also brings elasticity and agility to your body.Tones up your knees, thighs and ankles.Cures sciatica[severe pain on the lower part of your back or the nerves in your legs.