First sit in Vajrasana, stand up your knees and set your feet apart. The feet will again in lying position. Place your hand on front of your feet. Bend backward and let your elbows rest on ground one by one. Hang your neck back- Ward. Stretch your hands backward while inhaling. Remove gap between your knees if any. Lock your fingers and make a cushion of your hands under your head. Normalize your breath and stay in this posture for few minute.
Knees, thighs, waist, abdomen, spine, neck and ankles are strengthened, kidneys and organs of procreation in both women and men are toned up.