Method
First sit in vajrasana and lift both the knees. Balance your body on toes and keep palms on ground . while lifting both the knees try to fix right knee in right arm pit and left knee in left arm pit. Now by putting the body weight on palms and while inhaling lift your body from back. Raise your neck and look in front of you. Be in this asana for some time. When you want to exhale you can, and slowly place your toes on ground. Remove right knee from right arm pit and left knee from left arm pit. Keep the knees on ground and come in the position of vajrasana. Remove both hands from knees and place it sideways. Now straighten your legs in front of you and come in the position of dandasana. This is one cycle of this asana. Take rest after doing two to three cycles of the asana.
Benefits
Hands and wrists muscles became strong. Nervous system also become stronger. Because of pressure on head all the head organs get benefited. It is done with mool bandh. Seminal disorders are cured.
Time
In the beginning start it from 10 seconds and slowly reach up to one minute. Beginners should do it one time and slowly come to higher level.