(JP 222-225)


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Translation:  Fold both the legs towards the backside in such a manner that heels are touching the sides of respective hips. Turn the soles upward with hands. Toes of both of the feet should be kept on reproductive organs.  Place hands on knees and gaze between eyebrows.


  • Improves flexibility of the ankles and feet
  • Opens the hips and  groin
  • Engages the abdominal muscles and strengthens the back
  • Engages Moola bandha
  • Stimulates internal organs
  • Forms a complete energy circuit in the body
  • Stimulates the heart
  • Gazing a tip of the nose improves focus and concentration while bringing energy up the spine