Position : Dandasana
- Sit with the legs stretchered out in front of the body.
- Bend the right leg and place the right foot flat on the floor on the out side of the left knee.
- The toes of the right foot should face forward.
- Bend the left knee and place the left foot on the outer side of the right thigh.
- The outer edge of the foot should be in contact with the floor. Do not sit on heels.
- While inhaling, rise the right arm up vertically and stretch up the shoulder.
- While exhaling, twist the waist to the left and bring the right are over the outer side of the left knee.
- If possible try to catch the left big toe with the right hand. The right triceps rests on the outer side of the left knee.
- Now take the left hand behind the back and try to touch the right thigh.
- Keep the trunk straight and gaze at the left shoulder.
- Stay in the position about a minute or as long as you can with normal breathing.
- Come back to the starting position and relax for a while.
- Repeat the same on the other side.
- Same as Vakrasana.
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