21. Matsyendrasana (Matsyendra's posture) - generally for males
i). Press the Muladhara Cakra with the right heel. Cross the left foot over the right thigh and keep it to the right of the thigh. Grasp the left big toe with the right hand, keeping the right rm along the left side of the left knee. Reach backwards from the left side with the left hand and touch the navel. Turn the neck to the left as far as possible.
ii). Then press the Muladhara with the left heel and reverse the process. One round comprises completing the process on both sides. Practise four rounds, each round lasting for half minute.