Lie down on the mat on your back. Now bring your right foot over your left thigh. Keep the left leg straight. Now hold the big toe of the right foot with left hand and the right knee should touch the ground. Now slowly raise the right knee so that it touches the abdomen. One can take the help of right hand for pressing the right knee so that it touches the ground. Do it 8 to 10 times. Now repeat the same asana with the other leg, keeping the right leg straight. While doing this asana exhale and inhale slowly and gradually.


  • It improves the circulation to the legs and makes them stronger.
  • Helps to remove the extra fat from each thigh.
  • It improves the functionality of stomach, spleen, liver and bladder etc.
  • Very useful in abdomen pain cases. (dharan)