Method
Sit in Dandasana position, extending the legs. Now bend your left leg at the knee and place the heel at the perineum. Bend the right leg and place it on the outer side of the left knee touching the ground. Take the left arm over the right knee and hold the toes of right leg. Now take the right arm over the back and try to catch the left thigh. Twist the neck and waist rightward. maintain the pose for sometime.
Now coming back to the starting point slowly erect the neck and waist, bring the right arm down on the floor. Remove the left arm from the right knee and place it on the side of the body, extend the left leg. Repeat the same posture with your right leg. Taking rest start for the next round.
Benefits
Keeps the lungs and kidney active . Beneficial for diabetes, constipation, pelvic joints and spinal organs get a good blood circulation. Muscles of the shoulders, abdomen and the back becomes stronger.
Time
Initially one chakra for 30 sec. then slowly increase it upto three round for three to seven mins.
Precautions
Before starting this asana practice the position of Vakrasana properly. During the twist keep the spinal bone erect. If it is not possible to hold the feet, then hold the either calf and knee.