Sit in the base position. Bend the knees and bring the soles of the feet together, keeping the heels as close to the perineum as possible. Fully relax the inner thigh muscles. Clasp the feet with both hands. Gently move the knees up and then down towards the floor, but do not use any force. Practice up to 30 up and down movements.
The inner thigh muscles hold a lot of tension which is relieved by these asanas.
They also remove tiredness due to long hours of standing and walking.
People with sciatica and sacral conditions should avoid this asana.