How to practice

  • Sit at a comfortable place with your back and head straight.
  • Bring your right and left foot towards your groin, bending your knees
  • Soles of both feet should touch each other, in contact with groin
  • Push your right knee towards floor, lift left knee up as you push sole of your foot on the floor (keeping thigh and calf together)
  • Wrap your left arm around the outside of left leg, and clasp right hand or wrist behind your back with left hand (beginners can hold towel with both palms as a prop, if hands don’t meet)
  • Stretch spine upward, open chest and tuck your abdomen as you inhale
  • Exhale and bend forward as much as you can without lifting your pelvis up
  • Make sure that your sitting bones are firmly grounded
  • Focus your gaze towards floor
  • Hold the pose for 5 deep and long breath
  • Exhale and unravel the arms stretching both legs forward
  • Repeat with other leg to complete a cycle
  • Do 3-4 cycles for increased benefits


  • Stretches the hips, hamstrings and shoulders
  • Therapeutic for constipation, sciatica, asthma, fatigue and lower back pain
  • Activates the abdominal organs
  • Improves digestion and stimulates metabolism
  • Rejuvenates the whole body and releases tension
  • Help ease any menstrual discomfort and pain
  • Reduces sciatic pain and prevents hernia
  • Relaxes heart and tremendously good for nervous system
  • Makes spine flexible and strong
  • Corrects the posture and realigns rounded shoulders.
  • Opens and relaxes middle and upper back muscles.

 Caution – Proceed slowly and follow the instructions step by step while performing the asana. If you feel pain or discomfort at any time come out from the posture and resume the posture after you feel comfortable. People suffering from hypertension, diarrhea, migraine and insomnia should not perform this asana.