Sit on the floor with both legs stretched in front of the body.
Bend the right leg and place the right foot on the outside of the left knee. Adjust the position of the right foot so that the sole is flat on the floor with the ankle in touch with the side of the left knee; the foot and toes should point forwards.
Place the left hand on the left side of the body; this will act as support for the next body adjustment.
While leaning on the left arm, fold the left leg backwards to the right.
Place the left heel so that it is in contact with the right buttock.
The legs should now be in the position as shown in the above figure. Then slowly and gently twist the trunk to the right.
Place both hands on the floor on the right side of the body, making the arms straight. Then try to grasp the right ankle with the left hand; don't strain.
The left arm should be adjusted so that it is straight and so that the back of the arm is in contact with the right knee and calf; the right knee should be as close as possible to the left armpit.
To take the position described it will be necessary to twist the trunk a little more to the right and to push the right thigh towards the abdomen.
The picture shows the position of the left arm very clearly.
If the left arm is in the correct location then you will feel that it acts as a lever against the right leg; this leverage automatically tends to twist the trunk even further to the right. Place the right arm behind the back, pushing the hand either towards the top of the spine or towards the outside of the left thigh. This is the starting position.
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