Nataprarthanasna

Nataprarthanasana requires complete neuromuscular coordination and synchronization of movements of the body. It is not spontaneous or natural hence it needs to be developed through practice. Absolute concentration is necessary.
Nataprarthanasana enables one to achieve harmony between the body and the mind. Avoid this practice if you have any problems with your knees.
-Stand erect with your feet together. Keep your hands in a prayer pose near your chest.
-Focus your eyes at one point straight ahead. Inhale.
-While exhaling, slowly kneel down, keeping your legs and knees together. Gently touch the knees on the ground and sit on the raised heels trying not to bring the knees down with a jerk.
-Hold this position for six-seconds while suspending your breath.
-Inhaling, lift your knees off the floor and slowly rise up again to come to the starting standing position.
The benefits include in creating a flexibility of ones hip and knee joints, strengthening of legs muscles, balancing upper body and strengthening lower back muscles. This asana is know to be beneficial especially for women. The psychological benefits include, a balanced state of mind and in creating awareness and concentration.