1) Spread both the legs and keep them at a distance of 1 to 1.5 feet.

  2) Bend left leg in knee and place its toe on the right thigh and heel on the groin of the left leg.

  3) Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg.

  4) Keep the wrists of both the hands on the respective knees and take Dnyana Mudra.

  Continue normal breathing.

Position

  In this asana the position of the body is stabilized.

Releasing

  1) Bring the hands beside the waist.

  2) Straighten the right leg in the knee.

  3) Straighten the left leg in the knee.

  4) Get both the legs together, take the sitting posture.

Duration

  Within 10 to 12 days'''' practice of this asana, one can maintain this asana for 10 minutes.

  After more practice this period can be increased to 2 to 3 hours.

  Sitting for long in this asana alone can make one experience the pleasure of this asana.

Internal Effects

  As the backbone is kept erect in this asana, its functioning is greatly improved.

  Dnyana Mudra further helps in stabilizing pulse beats.

  Consequently strain on muscles is reduced, which in turn reduces strain on heart.

  Also breathing slows down, collective effect of all this is one can achieve concentration of mind.

Precaution

  This asana is very simple and anyone can practice.