One should start it by squatting with the feet. The knees should be kept wide. The torso is tilted forward between the inner thighs. Keep your tolsal low and raise the hips until your thighs are parallel on the floor. The upper left arm and the shoulder should be snugged as much as possible under the back of the left thigh above the knee. Place the left hand on the floor at the outside edge of the left foot while fingers point forward one should repeat to the right as the upper back round. The inner hands are then pressed firmly against the floor. Slowly begin to rock the weight back off the feet and to the hands.
Straighten your arms as your feet lift lightly off the floor. The outer arms are then squeezed with the inner thighs. The right ankle is crossed over the left ankle. Hold for a period of 30 seconds then bend the elbows and lightly release your feet to the floor. Repeat this pose with the left ankle on the top. Some benefits of this pose are as follows: it strengthens the wrists and the arms, it tones the belly and it improves the balance. The beginners of this pose should secure their balance and support their buttocks on a yoga block. some preparatory poses include: Garudasana which is also called eagle pose, Malasana which is referred to as Garland pose, Bakasana which is also called crane pose and Badda Konasana which is also called bound angle pose..