Sketches from Babaji's Notebook Merudanḍakāsana: Cross-Legged Spinal-Stretching Pose

Mechanics:

Stand on your toes with your legs crossed at the knee. The toes should be pointed inside.

Bend forward and put your hands under the crossing of the knees with palms joined.  

 Breath:

Normal. Advanced: Hold the breath in while balancing on the toes for 15-20 seconds.  

 Rounds:

One with each leg in front.  

 Benefits:

Strengthens the joints of the feet, knees, thighs and spine. It reduces abdominal fat and strengthens it. It pushes prana up.   

Contraindications:

None. All can do.