How to practice:
· Stand upright with feet together and hands by your side; calm your mind and body.
· Plant feet firmly on ground with body weight equally on both legs and straightened back receiving energies from Mother Earth
· Slowly shift body weight on right leg and with strong balance bend left knee as you raise your leg up (knee in line with hip)
· Hold your left heel with left hand on the inner-side of the knee
· Keep your back neutral and shoulders relaxed as much as your body permits
· Pause to find a balance, now extend your left foot forward and straighten your knee if you can
· Gently move your extended leg to the left keeping both legs straight and right foot firmly pressed on the ground
· Raise your right hand out towards the right side
· Retain soft breath and gaze; filling your heart with gratitude
· Hold this position for 30 seconds.
· Slowly release hand and foot.
· Relax and come into the starting position.
· Change the leg and hold the position for 30 seconds for completion of one cycle.
· Soft breathing throughout the practice.
· Perform 3-4 cycles.
· Helps increase flexibility in lower body
· Promotes the deepening of respiration
· Releases stiffness around shoulders and arms
· Strengthens ankles and leg muscles
· Tones the pelvic and hip region
· Balances the nervous system
· Develops self awareness and mental concentration
· Improves posture and stretches the spine
· Prepares mind and body for advance practices of body balance
Caution – Perform this asana slowly and gently with strong body balance. Yogis suffering from lumbar disc injuries and high blood pressure should be cautious while performing the posture.