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In a few minutes practice, this will give best results. Spread a blanket and sit on it in the usual manner. Place the legs in Padhmasana type. Place the hands on the heels. Gently exhale. At this stage, give a forward bend to the body so that the forehead touches the ground. Then come to the original position and exhale. Some breathe during the pose.
This can be done with some modification also. Take the hands backwards and catch the toes. Stout persons will find it difficult to do this. If it is not possible to catch the toes take the hands towards back to the possible extent. By continued practice even fat persons can do this. This yoga mudhra will remove all the troubles in the intestines.