1. Sit on the ground, stretching out both the legs in front.
2. Bend your right leg at the knee and place the foot on the root of your left thigh.
3. In the same manner, fold the left leg and try to keep the left heel as close as possible to the root of your right thigh, so that both the heels touch each other as close to the navel as possible. Your head, neck and spine should be kept straight and knees should touch the ground.
4. Keep your hands in Chin or Gyana Mudra and after some time slowly unfold your legs. The same can ben of the legs.
Benefits & Precautions:
This asana strengthens and activates the function of the spinal nerves as those in the lower part of the spinal cord get good blood supply. It also helps in toning the inguinal parts and keeps your mind calm. It facilitates relaxation, concentration and ultimately, meditation. When the knees are stretched enough to remain in the padma-asana without discomfort the posture creates a feeling of effortlessness and ease that will soothe the nervous system, quiet the mind and bring about the condition of one-pointedness.