Saithalyasana (Animal relaxation pose) benefits and steps

To practice Saithalyasana, you need to follow the steps described below:

• Sit on the floor with your legs straightened in front of you.
• Gently bend the right knee and move your right foot inwards. Place the sole of the foot against the inner left thigh, close to your groin.
• Gently bend the left knee, move your left foot outwards so the left heel lies adjacent to the left buttock.
• Turn the torso to the right and rest your hands on the right knee.
• Inhale, and raise your arms above the head.
• Exhale, and bend forward over the right knee.
• Bring your forehead gently to the floor, and relax in this position. Your arms should stretch straight ahead with palms down.
• Inhale, and raise your arms and torso in a straight line until your back straightens.
• Exhale, lower your arms to the right knee. 
• Practice this asana 5 times on the right, then shift positions to practice 5 times on the left.

The following are the benefits of doing saithalyasana regularly:

• It stretches the back, pelvic area, thighs and opens the hip joints.
• It balances the nervous system.
• It massages the abdominal organs like stomach, liver, intestines, etc.
• It improves digestion and blood circulation.

Saithalyasana is a beneficial and relaxing asana, but should not be practiced by everybody. You should not do this asana in the following conditions:

• If you have a back or neck injury, do not try this asana without guidance.
• This asana is not recommended for pregnant women in their late second and third trimesters.