How to practice:

  • Stand upright with feet together and hands by your side; calm your mind and body.
  • Plant feet firmly on ground with body weight equally on both legs and straightened back.
  • Slowly shift body weight on left leg and with strong balance bend right leg.
  • Grasp your right shin or ankle with both hands and bring foot to the level of left hip bone, in a manner that your heel is pulled towards your belly
  • With exhale, get hold of your right foot with your right hand, from behind (beginners may use belt, if they are not able to hold toe)
  • Inhale and straighten your spine from the tail bone, on exhalation bend forward
  • Straighten left hand, slightly away from ground and palm facing sky
  • Keep your gaze on your left palm
  • Take 10 deep breath in final posture
  • Slowly release hand and foot as you inhale.
  • Relax and come into starting position.
  • Change leg and hold the position for 10 breath for completion of one cycle.
  • Soft breathing throughout the practice.
  • Perform 3-4 cycles.


  • Helps increase flexibility in lower body
  • Opens hip joints and stretches hamstrings
  • Increase the blood flow to lungs and head
  • Strengthens leg ankle and foot muscles.
  • Opens and tones pelvic muscles.
  • Balances nervous system
  • Develops control of body and mental concentration.
  • Improves posture and stretches spine.

Caution – Perform this asana slowly and gently with strong body balance. Yogis who are not able to hold their toe from behind, should not bend forward. They should gently try to get hold of toe following the principle of Ahimsa( non-violence)



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