How to practice

  • Come into downward facing dog position
  • With inhale assume plank posture
  • Tense abdominal muscles
  • Engage whole body, lower it down and keep body straight without forming curve in back(exhale as you go down)
  • Form a right-angle with your upper and lower arms(chaturanga dandasana)
  • Simultaneously bring right knee on right shoulder
  • Keep the right knee bent and toe pointed
  • Maintain the balance in mind and body, following the yogic principles of steadiness and ease
  • Left toe should rest on the floor
  • Breathe rhythmically and hold the posture for 30 seconds to a minute
  • This completes half-cycle, repeat with the other leg to complete the full cycle
  • Perform this asana 2-3 times for best results.


  • Strengthens wrists, arms, back, abdomen and legs
  • Improves flexibility of the whole body
  • Expands the rib cage
  • Energizes the entire body
  • Opens inner thighs and hip joints
  • Instills the feeling of strength and freshness
  • Stimulates nervous system building better control over mind and body

Advance asana; should be performed under Master’s guidance. People suffering from wrist and lower back injury should refrain from doing this asana.