How to practice:

  • Kneel down on your palms and knees
  • Bring left foot in between palms
  • Join both palms on your heart chakra
  • Keep right knee down and toe out on the floor( place blanket under knee for cushioning, if your knee is sensitive)
  • Left knee should be bent to the maximum of 90 degrees, position knee in line with ankle
  • Sink pelvis down
  • Weight of body should fall equally on both hands and legs
  • Be aware of the extension of spine from the tailbone till the crown of the head
  • Inhale and raise your arms above your head, keeping the arms in line with your ears
  • Tilt head and look up
  • Hold the pose for 1 minute breathing rhythmically
  • Change the orientation of leg to complete the cycle


  • Opens groin and psoas muscles improving flexibility of the hips
  • Strengthens the quadriceps and gluteus muscles
  • Warms up and prepares body for back-bends
  • Strengthens knees, ankles, and waist
  • Therapeutic for indigestion, constipation, and sciatica
  • Lengthens the spine and strengthens muscles of chest, opening heart and increasing lung capacity
  • Increases willpower, courage and determination making the practitioner more positive

Caution: People with knee and ankle injury should go slower when performing this asana.