Technique:

1. Stand in Tadasana.
2. Slightly open your legs to about ½ foot apart.
3. Stand firmly on your left leg. Lift your right knee slightly above the floor. Balance yourself and bend your left knee slightly.
4. Inhale, bring your right leg over your left, overlap it on the left thigh and hook your ankle over the calf.
5. Bring your arms in front of your face and press your palms and lower arms together.
6. Then bring the right arm across your left arm and cross your palms again so that the palms touch each other. Keep your palms in front of your face.
7. Exhale and breathe evenly.
8. Keep your chest up and look forward.

Getting out of the pose:

1. Release the legs and arms.

Benefits:

1. Tones the leg and your upper back muscles.
2. Enhances the flexibility of the shoulders and arms.
3. Improves concentration.

Chakra stimulated and which has to be concentrated on:

Mooladhara chakra which is situated in the perineum in the male body and cervix in the female body.

Cautions:

1. Those suffering from knee or ankle injuries should not do this pose.
2. Those with shoulder, arm or wrist injuries should place their arms in prayer position.