Technique:

• 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, places it under the left buttock.
• Hand resting on the respective thights.
• Site erect, gaze infront or close the eyes.
• While returning to the original position, bend a little towards right side, take out your left leg and extend it.
• Similarly extend your right leg and return to the original position.
  

• While sitting on the bent feet, the heels should remain out and toes inside. Soles upward.
• Do not sit on the heels.

• This strengthens thigh muscles and calf muscles.
• Persons suffering from piles should not practice it.

• Sit erect stretching both legs together in front, hands by the side, palm resting on the ground, fingers of the hands together.
• Fold right leg at the knee and place it on the ground by the side of the left buttock.
• Similarly bringing the left leg from above the right leg, place it on the ground by the side of the right buttock. The two soles will remain out towards left and right side.
• Place the palms on the knee one above the other and sit erect.
• Or place the right palms above the left sole and left sole and left palm above the right sole, so that it will resemble the shape of a cow's ear. Gaze in front.
• After some time return to the original position. Afterwards practice it by changing the the position of the legs i.e. by placing the right knee above the left knee.
  

Remember:
To start with, first place the right leg by the side of the buttock then left above the right.
Hips remain straight.
3. One knee should remain just above the other knee.