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.