Badha Padmāsana

Sit in Padmāsana.
Take both the hands to the back hold the right foot with the right hand and the left foot with the left hand.
Bend the head back and look back.
Keep the spine erect.
Hold the pose with normal breathing for 30 sec to 1 min.
Release the feet, bring the hands forward.
Release the legs one by one and relax.
Repeat the same with the reverse crossing of legs for the same length of time.