Sit on a blanket or soft bed. Place the toes of the joined feet forward and place the hands behind the body on either side of the blanket or the bed. This time lift the body up a little with the support of the two hands and slowly bring the joined feet under the testicles and place the joined ankles on either side of the two sutures (the nerve located between the anus and the testicles). Now gradually from the blanket, first raise the right hand and press the right knee and then raise the left hand and press the left knee, join the two knees to the blanket and sit in a samaka shirogriba (the spine is straight even though the body and head are slightly tilted forward) as shown in the picture. Be careful not to feel pain in the leg while pressing on the knee. Relax the leg muscles and nerves completely From this position for 30 seconds, spread the arms and legs. This asana should be practiced 8 times for 30 seconds in the first week, 6 times for 30 seconds in the 2nd week and 4 times for 30 seconds in the 3rd week. Breathe in and out naturally while practicing this asana.

Gulfou c Vrishanasadhyadh: Sivanya: Parsyo: Khipet.

Sabye Gulphong and Sabye Dakshgulphong are in the south.

Parsvapadau cha panivhang திக்க்கு வாதா சினிசலம்.

Bhadrasanang bhavedetat sarbbavyadhibinasnam.

Gorakshasana Mittai Ridang Vai Siddhayogin:

(Hatha Yoga-Pradipika-1/45)