Method
Sit in the position of dandasana. Fold right leg from knee. Very slowly keep ankle on left thigh. Similarly fold left leg and keep on right thigh. Now just press both the knees inward. In this way both the heels will be near naval. Now cross both hands from back and hold left toe with left hand and right toe with right hand while inhaling touch chin to the chest. This Yoga is called Jalandher yoga. Stay in this asana for some time and then leave the toes. First straighten your right leg and then make straight your left leg. Now you have regained your original position. This completes one cycle. After doing two or three cycles take rest in savasana.
Benefits
This asana helps in keep the spine straight. It improves digestion and cures constipation. It is beneficial in Arthrites also.
Time
You can start from 30 sec to seven minutes.
Precautions
If you feel difficulty in doing this asana don’t do it forcefully. Instead of this asana you can do practice of Padmasana or sidhasana.