Kandasana - Upward Ankle Twist Pose

The word "Kanda" means 'bulbous' in Sanskrit. In this posture the feet of the practitioner resemble the bulb of an onion.

Sequence:

1. Sit on the floor with the legs stretched out in front of you.
2. Keep the legs apart.
3. Fold both the legs at the knee.
4. Hold the fore part of the left and right foot with the respective hands and pull the legs toward the body.
5. Twist both the ankles, so that the soles of the feet are facing you.
6. Hold the feet against the navel and chest area.
7. Maintain this posture for a few seconds.
8. Slowly return to starting position.

Benefits:

• The asana is a cure for several sexual disorders.
• It also helps overcome impotency.
• Joint pains are relieved with practice of this pose.
• It provides flexibility of hips by removing stiffness.
• The pose is beneficial for the lower part of your body.