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Step 1
Sit on the floor in Dandasana. You can do this on the bare floor, a mat or a folded blanket.
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Step 2
Pull the knees up and extend the left leg straight in front of you. Do not let the extended leg turn outward, and keep the inner thigh grounded to the floor.
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Step 3
Bend the right leg, placing the foot as close as possible to the sitting bone.
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Step 4
Bend forward, and twist the torso a bit to place the back of the right shoulder firmly against the inside of the right knee. Fit the shin snuggly into the right armpit, reaching around in front of the bent leg.
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Step 5
Rotate the right arm and the palm of the hand so that the thumb is nearest the floor. Move arm around until reaching behind the back.
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Step 6
Reach the left arm around the back in the same manner as the right upon exhalation. Clasp the left wrist in the right hand.
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Step 7
Bend forward, lowering the torso to the straight leg. Keep the spine straight and the chest open. Draw the shoulder blades down to avoid hunching the back.
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Step 8
Hold the position for at least 30 seconds and release upon exhaling, bringing the arms forward and straightening both legs in front. Repeat on the other side.
