• Sit on the left heel, placing the heel on the perineum.
• Stretch the right leg forward and grab the big toe with the right hand.
• Pulling back on the toe, grab the heel with the left hand.
• Keep the chin tucked into the chest and the eyes fixed on the big toe, putting pressure on the third Eye.
• Inhale deeply - exhale and hold the breath out for 8 seconds keeping mul bhand and diaphragm lock tightly pulled.
• Inhale deeply. Continue for 3 minutes.
• Relax for 5 minutes on the back.

• Neck Lock is very important.
• Spine straight. There should be a straight line from the top of the head to the base of the spine.
• Generally done only with the right leg stretched out, sitting on the left leg.
• Be gentle with the neck.
• This exercise is the great seal of yoga: Maha mudra. Its effects fill pages. This exercise can be practiced by itself.

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