Routine:

• This is the most important asana for females among Vajrasana series.
• Get in Vajrasana pose.
• Set yourself in the cat stretch pose.
• Maintain equal distance between the knees and hands.
• Hold the arms straight and keep the eyes open.
• This is the primary position.
• Inhale deep.
• Slowly raise the right leg towards the back when it gets parallel to the back.
• Then raise the lower knee and bring it towards the head.
• Turn the neck towards the back.
• The sole gets towards the back.
• Balance the body in this pose.
• Keep the eyes open and bring the consciousness between the eyebrow centers.
• Place any soft matter if you realize any knee pain.
• Exhale and bend down the neck and the right knee.
• Bring the right knee between the arms and attempt to touch the nose.
• Raise the back upwards.
• Hold yourself in this pose for a while.
• Place back the leg near the knee and straighten the neck.
• Similarly repeat this with the left leg and complete the cycle.
• Initially practice this five times and slowly increase it.

Breathing Patterns:

• Inhale when you raise the leg from behind towards the back.
• Exhale out when you touch the leg with the nose.

Consciousness:

• Physical - on the breathing and physical movement.
• Spiritual - on Svadhishthan Chakra.
  

Benefits:

• Tones the spinal nerves.
• Relaxes the sciatic nerves.
• Relives sciatica.
• Loosens up the legs.
• Tones up the vaginal passage after the child delivery.
• Stretches the abdominal muscles.
• Promotes digestion.
• Stimulates blood circulation.
• Reduces weight from the hips and thigh.