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
  • Lift the pelvis up bit higher to be in line with shoulders (between plank and downward dog)
  • With inhale lift your right leg up and bend the knee
  • Point your toe, slightly lift your neck and focus gaze forward
  • With exhale bring that knee towards nose, bringing head between the arms
  • With inhale lift your right leg up again, lifting neck and keeping gaze forward
  • Repeat 5 times to begin with, building up to 10 times
  • Change the leg to experience the benefits on both sides
  • Relax in child’s pose for releasing the pressure from the back


  • Strengthens thigh, arms, and shoulders
  • Makes spine and abdominal muscles robust
  • Improves balance in the nervous system
  • Removes excess fat around the belly
  • Boost confidence and prepare mind and body to face challenges of life
  • Stimulates the manipura chakra
  • Energizes the entire body and instills feeling of positivity
  • Develops a sense of inner equilibrium and harmony.

Caution: Yogis with shoulder injuries, back injuries and stomach problems should go slower during the practice.

Sanchalit Vyaghrasana Variation