Sit with your legs apart. Bend the left leg near the knee and place the left ankle in the suture (between the anus and the testicles). Lift the genitals and testicles in the left hand and place them on the left ankle. Now bend the right leg near the knee and place the toes of the right foot on the left thigh, keeping the heel of the right foot on the spine above the lingamula. In this state, bring the chin to the chest (there will be a gap of four fingers between the chin and the chest) and place the gaze on the ground, keep the spine straight and sit with the hands on the knees as shown in the picture. After changing the leg position, practice 30 seconds 4 times as per instructions given.

Jonisthan Kamghrimulghatitang Kirtva in firm arrangement.

Nmedhepadamthaikameva hridee kirtva hanung salliram.

Space: Sanyamitendriyochachaladrisha Pasyed Bhuburantrang,

Hotsmokshakabatvedjanakang siddhasanang prochyate.

(Hatha Yoga-Pradipika-38)

Children below 13-14 years of age should not practice this asana.