Steps to follow:
1.Spread both the legs & keep 1 to 1.5 feet distance between them.
2.Bend the left knee & place its soul touching inner side of right thigh.
3. Bend the right knee & place its foot in between the thigh 7 calf of the leg.
4.Keep the wrist of both the hands on respective knees & take Dyana Mudra.
1.Keep Normal breathing.
2.Keep body, back, Head straight.
3.Eyes should be closed.
4. Keep muscles relax.
Releasing the position:
1.Brings the hand besides the waist.
2.Straighten the right leg.
3.Straighten the left leg.
4.Get both the legs together & back to sitting position.
Duration of asana:
You can maintain this asana for 10 mins after 10 -15 days regular practice. After more practice you can extend this duration for 2-3 hrs.
1. Breathing slows down.
2. Dyana mudra helps in stabilizing the pulse beats.
3. Improves concentration.
4. Muscle strain reduces, which in turn reduces strain on heart.
5. function of backbone improves.
Contra – Indication:
As it is very simple asana, anyone can practice it.