Method
Sit on a mat in dandasana position. Now first of all fold right leg and keep right toe on left thigh. Similarly fold left leg and keep left toe on right thigh. This is the position of padmasana. Now pass right hand through the right calf and left hand through left calf. Lift both the knees and balance your body on hips. Hands should come out of legs up to elbows. Rest your chin on palms and fingers should be on cheeks and ears. Neck should be straight. Look in front of you. Inhale and be in this position for sometime. When you want to exhale you can do it then slowly release the asana. First remove right hand and then left hand from the calves. Touch both the knees on the ground. Straighten both the legs. Now this is the position of dandasana. This completes one cycle. After finishing two or three cycles rest in savasana.
Benefits
This asana controls wavering of mind, it makes nervous system strong and makes it stable. Those who do not have control on themselves, they must do this asana in a day as many times as they can. It improves digestion and appetite. It is a very good asana for balancing body.
Time
In the beginning do it for 15 seconds only. Slowly you can do up-to 1 minute. It can be done up to three cycles