Practice:
Sit with legs straight. Bend the left leg and place the foot on the right thigh. Take hold of the left big toe with the right hand and the toes of the right foot with the left hand. Look at a fixed point in front. >Inhaling pull the left foot to the right ear or as far as possible. The right elbow points outward. The back should remain straight. >Exhaling bring the foot to the thigh and then return to the starting position.

Practice the exercise with the other foot.

Benefits:
Promotes hip mobility and is therefore good preparation for meditation posture. Helps counter sciatic problems and strengthens the arm, shoulder and back muscles. Also helps to slim the waistline.

Caution:
Avoid this Asana with knee problems.