Main Steps

Sit with back erect and legs straight. Exhale, bend knees and bring heels ands as close as possible to genitals. Exhale, allow knees to fall on the sides and bring soles and heels of feet in contact with each other. Catch feet with hands and allow knees and thighs to go down towards floor by pressing thighs down, with elbows and forearms. Straighten the back and look straight ahead with eyes relaxed. Straighten the back and look straight ahead with eyes relaxed. Maintain the pose and breathe normally. Exhale and return to original position.

Benefits

Relieves pelvic congestion and tones pelvic organs.

Loosens knee and hip joints.

Straighten the spine.

Soothes nerves and the mind

Tones gonads.

Indications

Genitor- urinary disorders or prostate, ovaries testes and urinary urinary bladder.

Menstrual irregularities.

Arthritis of knee and hip joints

Sciatica and backaches

Disorders of sex glands

Preparatory posture for Padmasana.