Making the lower legs tight one should place both the feet on the either side of the anus. This is called Vajrasana which brings success to the yogis.

Steps:

• Sit with legs extended together, hands by the side of the body, palm resting on the ground, fingers of the hands together pointing forward.

• Fold the right leg at the knee and place the foot under the right buttock. Sole will remain inside.

• Similarly folding the left foot, place it under the left buttock.

• Hands resting on the respective thighs.

• Sit erect, gaze in front close the eyes.

• While returning to the original position, bend little towards right side take out your left leg and extend it.

• Similarly extend your right leg and return to the original position.

Benefits and Limitations:-

• This strengthens thigh muscles and calf muscles.

• Persons suffering from piles should not practice it.

Note:

• While sitting on the bent feet, the heels should remain out and toes inside. Soles upward.