Subtitles section Play video Print subtitles Stand straight, raise the arms over the head, interlock the fingers and turn the palms upwards. Raise the heels coming up on the toes. Hold the position for few seconds. Lower the hands and heels while breathing out. Stand straight, fold your left leg and place the sole of your foot along with your inner thigh. Inhale and raise your arms up keeping your palms together. Hold the posture for about 10 seconds and exhaling lower your arms and your leg back to the start position. Now repeat the same with the other side. Kneel on the floor. Toes together and heels apart. Lower your buttocks on to the inside surface of your feet. Place your hands on your knees palms down. Close your eyes. Sit with the legs stretched out. Bend the left leg. Place your foot close to your hip. Bend the right leg and bring the foot behind the left knee. Inhaling place your left arm over the right knee rotate your torso placing your hand next to the left thigh. Look over to your right shoulder. Hold the posture for a few seconds. Reverse the movement to come out of the posture and repeat on the other side. Sit in Vajrasana.Bend forward and raise the body so its weight rests on the hands. Pass the right knee over the left one. Sit on the left heel pressing the bodies weight on it. Bend your right arm raising he elbow high. Stretch your hand up bring the left hand up to center of the back and try to grasp the fingers. Stay in this position for up to 2 minutes. Unclasp the hands and perform the asana with opposite hand and leg. Lie on your back with arms away from your body facing upwards. Feet should be slightly apart. Head and spine should be in straight line. Relax the whole body and be aware of your breath.