1. Sit on the ground, stretching both the legs forward. Bend your right leg and place the heel under the left hip.
2. Now bend your left leg, cross it over and place your foot by the side of the right knee. Try to hold the left ankle by passing the right arm over the left side of the left knee. At the same time, exhale and take the left arm behind the back and press the right side under the ribs.
3. This has to be done by twisting the trunk to the back as much as possible. Maintain this posture for a few seconds and increase the duration to two minutes gradually.
4. Repeat the same process on the other side for the same duration.
Benefits & Precautions:
This asana exercises the spine and ensures its free movement. It massages the liver, spleen, bladder, pancreas, intestine and other abdominal organs. It stretches and strengthens the spinal nerves. It is highly recommended for treatment of obesity, dyspepsia, diabetes and urinary disorders. One should not do this asana forcibly.