How to practice
- Sit on a mat with legs stretched out, thighs, knees, ankles and feet together.
- Back and neck erect, rest on your buttock bones.
- Fold your right knee and bring it towards perineum till your big toe touches inside of left thigh
- Ensure the right knee is pressed firmly on the floor
- Inhale and stretch your hands up, palms facing each other and keeping elbows straight
- Pull your stomach in
- Stretch spine upward, keep head between arms
- Exhale and bend down from lower back; look down towards left knee
- Hold left heel interlocking your fingers and placing elbows on mat (Beginners may hold ankle or shin, wherever you feel comfortable)
- Keep the left knee straight and press thigh towards the floor
- Hold the pose for 30-60 secs
- Repeat with other leg
- 3-4 cycles of the asana are ideal.
- Helps to mobilize the hamstring muscles
- Stabilizes blood pressure
- Tones abdominal organs (kidneys, bladder, pancreas and adrenal glands) and massages the pelvic region
- Corrects curvature of spine and rounded shoulders
- Eases stiffness around shoulders, hips, elbow and wrist & finger joints
- Improves concentration and calms mind
- Tones and strengthens the chest muscles
- Strengthens the leg muscles
- Energises body and keeps you active throughout the day
- Helps to remove excess weight around abdomen
Caution: This posture should not be performed by people suffering from slip discs, hernia and sciatica.