________________
Allow the knees to come forward slightly so that the thighs are horizontal. Adjust the heel of the left foot so that it presses against the perineum. Place the right foot on top of the left thigh, turning the sole upward. Balance the whole body and then place the palms together in front of the chest. Stay in the final position for as long as possible, maintaining balance. Replace the right foot on the floor. Relax for a short time and then repeat the practice with
the left foot on top of the right thigh. Breathing: Breathe normally throughout the practice. Duration: Practise 2 to 3 times on each side. Awareness: Physical - on maintaining balance by focusing on
a fixed point.
Spiritual - on mooladhara chakra. Benefits: This asana helps to maintain brahmacharya. It regu
lates the reproductive system and prevents spermatorrhea. It also remedies flat feet and strengthens the toes and ankles.
312
