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.



  • 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.



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