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.
- Push your sitting bones on floor and give length to your spine up from lumbar region
- With inhale lift your right leg 60 degrees, left leg 30 degres and simultaneously drop upper body backwards 45 degrees
- Both hands are extended forward parallel to each other and the floor and in line with the knees
- Ensure the spine is erect and chest open
- Feel the tension in your navel area as the abdominal muscles contract
- Keep the balance on your pelvic muscles
- Knees and back should remain straight throughout the final pose
- Hold the pose for 15 seconds and alternate your legs and hold for another 15 seconds
- Exhale and come out of pose gently
- Repeat 4-5 times
- Stretches the spine and reduces mild lower-back pain
- Strengthens and tones lower back, stomach and leg muscles
- Massages abdominal organs and increases digestion
- Removes gastro-intestinal discomfort and flatulence
- Sharpens the sense of balance
- Helps relieve stress
Do not practice this asana if you have a cardiac condition, low blood pressure, cervical spondylosis, severe backache, diarrhea, headache and women to avoid during Menstruation.