How to practice
- Lie on a mat with legs stretched out, thighs, knees, ankles and feet together
- Bend your right knee and cross leg over the left knee, placing foot flat on the floor
- Apply gentle pressure to push right knee down towards the floor with your left hand straight on the right knee, keeping head, back and left leg erect, in a straight line
- Place your right hand down in line with shoulders with palms stretched and fingers pointing out
- Ensure to keep both shoulders squared and rooted to the floor
- Your gaze should be relaxed and towards the tips of the right hand
- Breathe rhythmically and stay in the pose for 30 – 40 seconds
- Relax and repeat the pose with the other leg to complete one cycle
- Repeat the cycle 3-4 times
Benefits
- It tones and reduces sluggishness of liver, spleen and pancreas
- Cures gastritis
- Strengthens intestines
- Massages the abdominal organs
- Helps in mobilization of the hamstrings
- Reduces inflammation and excess calcium deposits eliminating tendency of adjoining vertebrae
- Asana improves the flexibility of whole body with focus on leg, buttocks and hip muscles
- Eases the condition of lumbago and muscle spasm
- Instills the feeling of positivity and releases stress
- Therapeutic for sciatica
- Makes spine flexible and strong
- Stretches the glutes
- Helps to relieve sprains in the hip region
- Opens hip joints, which reduces strain on the knees
- Removes excess fat around the belly
- Therapeutic for insomnia
- Recommended for athletes as it stretches the hamstrings
Caution: Yogis with knee injuries, lower back pain and tighter hips should be cautious while performing this asana.