BackGround: This posture is one of the important advanced, meditative postures. Performing it promotes a sense of stability and balance.

Technique: (1) Sit on the floor. Pull each foot onto the opposite thigh and in against the groin, with the soles of the feet upturned. (2) Bring the left hand round the back and grip the left toe with the left hand. Similarly, grip the right toe with the right hand. The arms are crossed at the back. (3) Bend forward and touch the forehead to the ground. Repeat this pose, alternating the position of the hands. Maintains this pose for the duration that your stamina allows

Advantages: Helps prevent accumulation of fat, hernia. Useful for colitis and asthma, Provides support to the abdominal v9iscera prevents constipation and improves digestion.