Bhadrasana

Place the two ankles under the scrotum on each side of perineum, the left knee on the left (side) and the right one on right (side) and, firmly holding with the hands the feet which (thus) made to touch the sides, one should remain steady. This is Bhadrasana which destroys all diseases.

Technique :-

1. Take sitting position stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
   
   
2. Now folding left and right legs slowly at knees join both the soles with each other.
   
   
3. Hold the legs at ankle by the hands.
   
   
4. Slowly bring the legs towards yourself till they reach under the perineum. Knees should remian on the gorund, body erect and gaze in fornt.
   
   
5. While returning back to the original position loosen the legs and come back to the first position.
6. 

Remember :-

1. While practising it, a stretch is felt under the thighs therefore, practice it carefully
   
   
2. Waist and neck should remian erect.

Benefits and Limitations :-

1. This is very good posture for lumbar, region and keeps it healthy.