Take a standing position.
Raise the right leg and twist it around the left leg; if you have muscular legs you may find this a little difficult.
Ideally, the right thigh should lie in front of the left thigh and the right foot should rest on the calf ofthe left leg. But it is only people with slim, flexible legs who will be able to achieve this. Other people must do the best they can. Now fold the two arms at the elbows. Twist the left arm around the right arm. Tiy to place the palms together so that they resemble the beak of an eagle, or garuda. This is the starting position.
Gaze at a fixed point in front of the body. Slowly bend the leg and lower the body as far as you are able, while maintaining balance. Only lower the body as far as is comfortable. Keep your eyes fixed on the point in front of the body throughout. This is the final pose. Maintain the final pose for a short time. Then slowly return to the starting position. Repeat the practice with the right arm wrapped around the left arm and the left leg wrapped around the right leg.
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