How to practice

  • Sit in full-squat position keeping your feet hip-distance apart
  • Lean forward and walk your hands backwards so that palms align behind the feet
  • Palm should rest firmly on a brick or floor
  • Thighs should be placed on upper arms
  • Slowly look forward and shift your weight backwards
  • Inhale, tighten your abdominal muscles and raise right foot; point that toe and look at it
  • Hold the posture for 30 seconds
  • Bend right foot and straighten left and hold for 30 seconds
  • This completes one cycle
  • Repeat the cycle 4-5 times


  • This posture boosts the flow of energy across the body
  • Stimulates the nervous system and respiratory system
  • Strengthens arms, back and stomach muscles
  • Massages the internal abdominal organs
  • Removes stiffness as spine is stretched up to the tail-bone
  • Enhances concentration, inner focus and sense of balance
  • Regular practice of this asana brings endurance, lightness and feeling of euphoria

Caution: Do not attempt this asana if you are suffering from shoulder, elbow or lower back injuries.