Sanchalit Bhekasana Variation

How to practice:

  • Kneel down on your palms and knees
  • Palms exactly in line with shoulders
  • Inhale and lift knees up bringing your body forward in plank
  • Grip the floor with toes and keep the knees straight.
  • It is important to keep back straight with wrists, elbows and shoulders in a straight line
  • Arms should be kept straight right below shoulders. The feet should be slightly apart.
  • Bend at the knees such that the knees are pointing slightly outward, keep the front ribs in, waist long and ensure the thigh and the upper body form a right angle.
  • In the final pose, ensure pelvis, back and neck to be in line with shoulders.
  • Focus gaze downwards and breathe rhythmically and stay in the pose for 20 – 30 seconds
  • Relax and repeat the pose 3 – 4 times.


  • Helps to stretch the whole body
  • Deep stretch for the inner thighs, groins, and hips
  • Helps in mobilization of the hamstrings
  • Open hip joints, which reduces strain on the knees
  • Strengthen the lower back while opening hips
  • Gives relief from sciatica
  • Opens the chest and shoulders
  • Relieves stress, anxiety, and depression
  • Develops a sense of inner equilibrium and harmony.
  • Therapeutic for menstrual cramps
  • Makes spine and abdominal muscles robust
  • Removes excess fat around the belly
  • This posture boosts the flow of energy across the body
  • Very good for Kundalini yoga practitioners
  • Improves core muscle
  • Very beneficial for high performance athletes
  • Increases speed and stamina

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