EXECUTION-
1. Sit in VajraSana, Move into marjarasana and look forward.
2. The hands should be placed directly below the shoulders. Distance between legs and palms should be shoulder width apart.
3. Staring at a point straight ahead, shift your weight into your left hand and carefully reach the hand to hold onto the inside of the left foot/ankle.
4. With both arms straight, gently kick the left foot into the right arm to lift the leg higher. Breathe and hold for 2-4 breaths.
5. To release: exhale the arm and leg back down to the floor into Table pose. Repeat on other side.

Breathing: Inhale while stretching the leg backward. Retain while bending the knee. Exhale while swinging the knee to the chest.

Benefits
1. It improves the balance.
2. It strengthens hip and back muscles.
3. This asana exercises and loosens the back by bending it alternately in both directions and tones the spinal nerves.
4. It relaxes the sciatic nerves, relieving sciatica, and loosens up the legs.
5. It tones the female reproductive organs and is especially beneficial for women after childbirth and those who have given birth to many children.

Contradictions:
1. Recent or chronic injury to the back, hips, shoulders or knees.