How to Practise:
- Sit on a mat with legs stretched out, thighs, knees, ankles and feet together.
- Back and neck erect, rest on your buttock bones.
- Bend your left knee and lean forward
- Bend your torso and bring your left hand under your left thigh and simultaneously extend your right hand backwards to clasp and interlock the fingers
- Lift your torso up and slowly lift and extend your left knee perpendicular to the left thigh still holding your interlocked fingers as in the step above
- Your gaze should be relaxed and towards the toes of the left leg
- Ensure the right leg is straightened and is rooted to the ground with the toes pointing upwards
- Breathe rhythmically and stay in the pose for 30 – 40 seconds
- Gently come out of the pose (kick legs and shake hands to relax muscles)
- Change the orientation of the leg to other side and repeat on right side to complete one cycle
- Repeat the cycle 3-4 times
Benefits:
- Strengthens back and neck muscles
- Removes stiffness as spine is stretched up to the tail-bone
- Stretches the inner groins
- Helps in mobilization of hamstrings
- Strengthens the shoulders
- Massages the internal abdominal organs
- It activates the digestion process and cleanses the organs
- Improves core strength
- Strengthens thighs and tones the calf muscles
- Promotes mobility of ankle and knee joints
- Aids in removing toxins from the body
- Develops the nervous control throughout body and mind
- Helps in deep stretching and thus opening of lower body
- It enhances flexibility of the hip ligaments
- This posture boosts the flow of energy across the body
Caution– To be performed under Master’s guidance. Practitioners with shoulder injury and tight hips must proceed very gently.