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 right knee and lean forward
- Bend your torso and bring your right hand under your right thigh and simultaneously extend your left hand backwards to clasp the right hand
- Lift your torso up and slowly straighten your right knee still holding your hands as earlier
- Your gaze should be relaxed and towards the toes of the right leg
- Ensure the left leg is straightened and is rooted to the ground
- 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 left side to complete one cycle
- Repeat the cycle 3-4 times
Benefits:
- Strengthens arms, back and stomach muscles
- Massages the internal abdominal organs
- Removes stiffness as spine is stretched up to the tail-bone
- It activates the digestion process and cleanses the organs
- Strengthens thighs and helps in mobilization of hamstrings
- Stretches the inner groins
- Strengthens the shoulders
- It tightens and tones the area of the belly
- It stimulates kidneys and liver
- Improves core strength
- This posture boosts the flow of energy across the body
- Calms the mind and brings relief from anxiety, stress, and tension
- It enhances flexibility of the hip ligaments
- It is beneficial to the respiratory system
- Helps in improving the lung capacity
Caution– To be performed under Master’s guidance. Practitioners with shoulder injury and tight hips must proceed very gently.
