Translation: Join the soles together, balancing on toes, sit on two heels pressing perineum. Let the knees touch the ground, balancing the body, place both palms on respective knees. Gaze at the tip of the nose.
- Increases the strength and flexibility in the big toes and feet
- Engages the abdominals
- Opens and tones the pelvic muscles and organs
- Purifies the apana vayu (downward-flowing energy situated in the pelvic region)
- Creates a complete energy circuit bringing the energy up the spine and throughout the body