1 - Begin with the Dandasana, Seated Staff Pose.
2 - Exhale and bend knees as you pull your heels towards your pelvis.
3 - Press soles of feet close together, and let knees drop to sides.
4 - Bring heels as close to pelvis as you can. Then, using your thumb and your first finger, hold the big thumbs of your feet. Make sure that outer edges of feet are always pressed to floor.
5 - Allows knees to fall comfortably towards floor.
6 - Sit up straight. Extend through the length of your entire spine through the crown of your head.
7 - Hold the pose for up to five minutes with a soft gaze straight ahead or at tip of nose.
8 - Inhale, lift your knees and slowly extend your legs.