The legs will have to be stretched outwards.
The heel will have to be placed in the perineum.
The right thigh must be kept straight.
Now place your left foot on the ground.
Cross the right knee.
Your left knee will have to be rest close to the right side of the right knee.
Pass your right arm over the left side of your left knee.
Line up the right arm with the left calf.
Catch hold of the left toe with your right thumb, index and middle fingers.
Slide your left hand across the lower portion of the hip and grasp right thigh root.
Turn towards the left your trunk.
Simultaneously turn around your shoulders, neck, and head towards the left.
Bring the chin in line with the left shoulder.
Look behind to the farthest limit.
Keep erect your head and spine.
Stay in this position till you feel comfortable.
Slowly return to the starting position.
Repeat the asana in the other side.
Benefits: As your hip is rotated, your abdomen gets the maximum twist.
As a result your kidneys too are nourished.
This abdominal twist also has positive effects on the secretion from the various organs in the abdomen.
There can be better secretion of insulin from the pancreas and bile from the liver. So there is better digestion and regulation of blood sugar.
The small and large intestines also function better, thus helping your body to avoid constipation.