Translation: Sit in a squatting position. Bring the soles together and place anus above the heels and blance the body on toes. Both the knees should be kept at a distance of 8 fingers. Catch the ears with thumb and index finger, close the ear passage. Then adopt jalandhara bandha and gaze between the eyebrows.
- Stretches the hips, groin, thighs, ankles and feet
- Engages the abdominals and energizes the body
- Activates Moola bandha
- Promotes concentration and single-point focus