INSTRUCTIONS:

Press the left heel against the perineum, and the right ankle over the left; the left foot rests beneath the right leg, while the right foot rests in the fold behind the left knee. The spine must be held erect. Press the muladhara (base of spine) cakra with your left heel.Keep the toes of the right foot in the bend of the left knee.

BENEFITS: This pose stimulates the nervous system and helps digestion. Great for meditation, concentration, practice of breathing exercises and clarity of mind.

If you are suffering from any health condition, it is advisable not to perform these postures unless under the supervision of an experienced yoga instructor.