Practicing this asana will make the knees and shoulders more flexible.
Movement 1
Sit on the floor with your legs straight ahead.
Movement 2
Bend the left leg and bring the left foot back so that the heel of the left shoulder rests under the left hip and the inside of the left calf touches the outside of the left thigh. Bend the right leg, grab the right foot with both hands and place it at the root of the left thigh near the pelvis, so that the heel of the right foot is near the center of the navel in a half-lotus position. Keep both knees touching the ground. Exhale and reach your right arm around your back to the root of your left thigh, grasping your right foot. Straighten your left arm and place your left hand on the outside of your left thigh near your left knee, pressing your fingertips into the ground.
Movement three
Straighten the left arm, insert the left hand under the right knee, touch the back of the hand to the knee, and press the fingers firmly to the ground. Grasp the right foot firmly with the right hand and twist the torso as far to the right as possible. Twist your neck 45 degrees to the right and look behind you with your eyes over your shoulders. Hold this asana for 30 to 60 seconds, breathing normally or deeply and long.
Movement 4
Relax. Switch to the other side and repeat the asana. When finished, stretch your legs and arms and relax completely.
Points to note
When rotating the torso, twist the spine strongly, keep the left hip and left shoulder in a straight line, and do not tilt the body backwards.
Benefits
Practicing this asana will make your knees and shoulders more flexible.
