Yoga = Union/Awareness, Mudra = Seal/Symbolic Connotation,  Asana = Pose or Posture

Steps

1. Sit in the Sitting sthiti pose.
2. Place your left leg over your right thigh and then your right leg over your left thigh.
3. Hold your right wrist with your left hand and exhale, bend forward make sure your forehead touches the ground if you are not able to come down, lift your arms a little bit up, it will help your body to go down.
4. Hold the pose for 3 to 5 deep breaths.
5. Gently, inhale, come up,  exhale and relax the legs.
6. Switch legs,  place your right leg over your left thigh and left leg over your right thigh.
7. Hold your left wrist with your right hand and exhale, bend forward, make sure your forehead touches the ground.
8. Hold the pose for 3 to 5 deep breaths.
9. Inhale, slowly come up and take a deep breath 2 times.
10. If you are not able to sit in padmasana, you can also sit in ardha padmasana and do the same pose, once you improve your flexibility on the knees and hip, you can try with padmasana.

Benefits 

1. It increases blood supply to the head.
2. It enhances flexibility on the spine, back, arms, shoulders and the hips.
3. It is an excellent pose for the abdominal organs,  helps in getting rid of constipation and  useful in gastric conditions.
4. It calms the brain and relieves anxiety, stress, and mild depression.
5. It can help to prevent lung problems such as asthma.
6. It reduces all menopausal and menstrual disorders.