How to practice:

  • Stand in samasthiti with mind and body relaxed
  • Step back with your right leg as you exhale
  • Left foot facing straight and right foot out to the right 45 degrees
  • Lift your arms up in line with your shoulders with inhale, parallel to the floor and palms facing down
  • Align heels of your both feet
  • Exhale and bend your left knee in a manner so that it does not cross the ankle and left thigh is parallel to floor
  • Keep right knee straight and press the outer right heel firmly to the floor
  • Exhale and bring your left arm under left thigh; clasp left wrist with right hand gently pressing your hip forward
  • Breathing rhythmically, with one more deep exhale bend torso down bringing feet parallel to each other (approx. 2 feet apart)
  • Try to straighten your knees and twist your torso to the right side, still holding your hands as earlier
  • Shift your body weight on to the right foot, lift your torso bringing the left foot of-the-floor
  • Keep right leg strong with even distribution of weight across the foot
  • Turn your neck to the left and focus your gaze at a particular point
  • Stay in pose calm and composed for 30 seconds to a minute
  • On inhalation gently come out of the pose(kick legs and shake hands to relax muscles)
  • Change the orientation of the feet to other side and repeat on right side


  • Stretches and tones arms, inner thighs, groin, chest, lungs and shoulders
  • Corrects pain and soreness around sacrum
  • Strengthens hips, pelvis and quadriceps
  • Lengthens the hamstring and the calves
  • Challenges body balance and unlocks emotional mysteries
  • Builds in confidence and improves memory and concentration

Caution: Avoid asana if you have injuries in pelvis, hips and hamstring.

Svarga Dvidasana_Blog_Oct_02_2015