Sit down with your legs outstretched in front and keeping the back erect, place your palms on the floor behind the buttocks, with the fingers pointing backward, i.e. Dandasan.
Slowly pull the right leg along the floor, folding at the right knee and place the foot on the inner side of left thigh.
Also, fold the left leg and bring the left foot under the right thigh.
Adjusting the position comfortably, place the hands on the knees in any mudra.
In the final position, keep the back, neck, and the head erect.
As in Sukhasan, close your eyes and relax the whole body.
Be in this pose for a while with slow and even breathing.
Repeat the above process by exchanging the legs.
Awareness
On recalling “Radhey Krishna” along with your breaths
On the breaths in the final position
Benefits
If performed for a long period of time, it helps to straighten the spine, which helps reduece depression and tension as the lower spine also becomes erect.
It also develops the nervous system to a large extent and stimulates digestion as blood circulation gets concentrated in the abdominal area instead of the legs.
Lastly, it trims the extra fat from the waist.
Contraindications
People with sciatica or weak knees should not practice it.
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