Vrshasana

Vrshasana, represents controlled and regulated virility and the management and mastery over your ever-fluctuating thoughts. The formation of the posture by placing your legs in a certain way protects and strengthens your groin and excretory muscles.

Sit erect on a mat with your feet outstretched. Bend your right leg inwards at the knee and place the foot very close to your left hip, toes pointing outwards. Take your left leg, bending it inwards at your knee, cross it over your right knee and place the foot near the outside of your right hip. Check to see that the knees are aligned on top of the other as far as possible. Clasp the fingers of your hands or one hand on the other and place them on your upper knee. Keep your body erect and shoulders relaxed. Close your eyes and watch your breath. One can repeat by reversing the position of the legs. 
Unclasp your fingers and release your legs to return to the starting position.
Vrshasana, stretches your spine, thighs, calves, ankles and hips. It improves your digestion and maintains uprightness of your spine during meditation.