(YMS-verse 72), (JP 290-293)
Slokha : 
Translation :
Be seated on the ground. Bending the left leg, place the left heel under the anus. Fold the right leg and keep it upright placing the right foot close to the right buttock. Keep your hands on the respective knees. Fix the gaze at the tip of your nose.
Benefits:
- Strengthens back and abdominals
- Engages the Moola bandha
- Stretches hips, thighs and knees
- Lifts and lengthens the spine
- Expands the chest with deep breathing
- Brings awareness inwards
- Creates a complete energy circuit in the body