How to practice
· Stand straight with feet together and hands by your side (slightly away from body). Spread your weight evenly across feet
· Open your legs wide apart
· Elongate spine while pulling your tailbone up
· Slightly tense abdominal muscles by drawing navel in towards the spine
· Focus the gaze in front keeping neck straight (Do not tense neck muscles)
· Exhale and bend forward from hips till the back is in line with hips
· Neck, shoulders, spine and hips should be in one straight line (parallel to floor)
· Place your right palm down in the centre of opened legs and lift left hand up
· Try to bring both shoulders in one line and staking them over right palm
· Keep knees straight and gently tilt neck to focus the gaze at left palm
· Breathe rhythmically
· Raise the trunk as you inhale and lower arms as you exhale, coming in samasthiti
· Open legs again to change the orientation of your palm for completing one cycle
· Repeat the cycle 5-6 times

Benefits
· Corrects posture
· Strengthens front and outer thigh, as well as knee muscles
· Strengthens and releases tension from shoulders and back
· Stretches inner thigh and hamstring muscles
· Stimulates digestive organs by providing the benefits of twist to forward bend
· Improves body alignment
· Calms the mind, instilling the feeling of positivity
· Improves concentration and analytical bent of mind
· Relaxes stiffness in the legs, hip muscles and joints
· Alleviates feeling of lethargy and energizes mind and body

Caution:- Care should be taken to bend from hips rather than waist to avoid strain on the back. Yogis with spine, knee and shoulder injuries should go slow.

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