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How to practice

  • Kneel down on your palms and knees
  • Palms exactly in line with shoulders with focus on elbow
  • 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
  • Focus the gaze towards floor ensuring that it is a feet forward from the arms
  • Hold the final posture for 1 minute
  • Practice upto 5 times for best results
  • Relax in step 1 for releasing the pressure from the back


  • Strengthens thigh, arms and shoulders
  • Makes spine and abdominal muscles robust
  • Improves balance in the nervous system
  • Stimulates the manipura chakra
  • Develops Core Strength
  • Strengthens the entire back
  • Energizes the entire body and instills feeling of positivity
  • Develops a sense of inner equilibrium and harmony
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