How to practice:

  • Sit in full-squat position keeping your feet hip-distance apart
  • Lift your pelvis up rising on your toes
  • Palms are kept flat on the floor directly under your shoulders
  • Push your buttocks up and bring knees towards your armpits
  • Press hands firmly on ground and transfer your body weight on your arms as you lean forward
  • Tighten stomach muscles, as you inhale raise feet from the floor (beginners practice lifting one leg at a time, to get the balance)
  • Balance on your arms, keep feet together
  • If possible try to straighten your elbows
  • Focus the gaze at the tip of your nose
  • Hold the final position for 30 seconds and work on holding it for as long as comfortable
  • Hold the breath in final position when holding for shorter duration and breathe normally when holding for longer duration
  • Gently bring your feet down and relax


  • This posture tones the arms and stomach muscles
  • Massages the internal abdominal organs
  • Strengthens the core muscles
  • Boosts the power of concentration
  • Promotes the inner focus and coordination
  • Develops the sense of inner balance
  • Strengthens shoulders and wrists
  • Balances the nervous system
  • Regular practice of this asana brings endurance, lightness and feeling of euphoria

Caution: People with high blood pressure, heart disease and cerebral thrombosis should not practice this asana.

IndianExpress_Baka Dhyan Asana