How to practice:

  • Stand with feet shoulder-distance apart
  • Slowly squat with full feet down (support with folded mat or towel, if heels are not touching the mat)
  • Spread your thighs so that knees are wider than torso
  • Keep your spine lifted from your tailbone
  • Join your palms together
  • Fill yourself with gratitude and draw the energy inwards, breathe rhythmically
  • Hold the position for 30 seconds
  • Gently straighten your knees and come into padahastasana


  • This posture boosts the flow of energy across the body
  • Stretches the ankles, groins, sacrum and lower back
  • Massages the internal abdominal organs through contraction of upper body
  • Directs flow of energy towards Manipura chakra
  • Stimulates metabolism and digestive organs

Caution: Yogis with knee injuries, lower back pain and tighter hips should be cautious while performing this asana.