This is the wide angled seated forward bend pose. First sit on the floor with the legs stretched out in front of you. Now widen the distance between the legs as much as you can. Reach forward and grasp the toes with the respective thumb and first two fingers of your hand. Keep the spine erect as you breathe easily. Then exhale as you bend forwards and try to touch your forehead to the ground. If possible try and place the chin on the floor. Then release back up gently.
PRECAUTION: Back pain or knee injury.
BENEFITS: Stretches the hamstrings and helps the blood to circulate properly in the pelvic region and keeps it healthy. It prevents the development of hernia of which it can cure mild cases and relieves sciatic pains. Since the asana controls and regularizes the menstrual flow and also stimulates the ovaries, it is a boon to women.