How to practice:

  • Kneel down on your palms and knees
  • Inhale and lift knees up bringing your body forward in plank
  • Grip the floor with toes and keep the knees straight
  • Gently raise the left arm and roll on right side shifting the body weight on right arm and foot
  • Form a straight line sideways with your body and push your hips up
  • Chest is facing forward and left arm resting close to the body on thigh
  • Outer side of right foot is placed firmly on the floor with left foot on top of it(align heel on heel and toe on toe)
  • It is important to note that core of your body should not sink towards ground
  • Right arm should be kept straight below shoulder
  • Tilt your neck and focus your gaze up.
  • Hold the final posture for 1 minute
  • Relax in step 1 for releasing the pressure from the back
  • Repeat on the other side to complete the cycle
  • Practice upto 5 times for better results


  • Strengthens legs, arms, and shoulders
  • Makes spine and abdominal muscles robust
  • Improves balance in the nervous system
  • Stimulates the manipura chakra
  • Energizes the entire body and instills feeling of positivity
  • Develops a sense of inner equilibrium and harmony
  • Increases the ability of mind to focus

Caution – People suffering from shoulder problem should not perform this asana.