Try this asana after a heavy meal. Kneel and sit firmly on your heels. Open your heels, keeping the toes together. Your heels should touch the sides of your hips. Place both hands on the respective knees, palms downwards. Keep your back and head straight, but don’t be tense. Close your eyes. Sit in this asana for as long as you can, breathing normally and gently.

Benefits: This is the only asana that can and should be done after meals. Extremely useful for digestion; alleviates backache, legache and sciatica pain; keeps the mind stable and relaxed; Muslims and Zen Buddhists use this position for prayer and meditation.