Stand with your heels resting on your toes. This time with both hands on the knees Bend the knees and place the cave on the ankles and sit straight as in the picture. In this condition, two knees can also be practiced. The first student will sit 4 times at 20s per bar. Later, as the ability increases, the time of this asana practice should be gradually increased.

Method 2: Stand straight with feet 7/8 inch apart and arms extended in front parallel to the floor. This time, bend your knees and sit on a chair, keeping your spine straight. This asana should be practiced 4 times for 20/30 seconds each time inhaling and exhaling normally and after each asana practice 20/30 seconds of shavasana should be practiced.

Angusthabhyamshtabhya karang gufe cha khe goto.

Tantropari Shudang Nyasya Vigneyamuktasanam.

(Gherand Samhita-2/23)