• Sit in the Seated Base Position (Prarambhik Sthiti).
  • Slowly and carefully bend one leg and place the foot on top of the opposite thigh.
  • Have the sole of that foot facing upwards and the heel close to the pubic bone.
  • Once comfortable, bend the other leg and place the foot on top of the opposite thigh.
  • Rest the hands on the knees in chin or jnana mudra.
  • Ensure the head, neck and back are aligned.
  • Close the eyes and relax the whole body.


  • Natural and relaxed.


  • Physical balance.
  • Equalizing the weight between the right and left sides.


  • Sciatica.
  • Knee problems.
  • Pregnancy.


  • Relaxes the nervous system.
  • Blood flow from the legs is redirected to the abdomen, stimulating the digestive system.

Practice note

  • This is a demanding asana on the knee and ankle joints. Do not practice until flexibility of the knees has been developed.
  • Place a small cushion under the buttocks, to raise the hips, tilt the pelvis and lower the knees towards to the floor.
  • Use whatever support is required to keep alignment of the spine with minimal effort.