How to Practise:
- Stand in samasthiti with feet shoulder-distance apart
- As you exhale, sit into squat with heels aligned
- Bring your right arm under right thigh; clasp right wrist with left hand gently pressing your hip forward
- Shift your body weight on to the left foot, lift your torso bringing the right foot off-the-floor
- Slowly stretch the right leg forward such that the right leg is parallel to the floor
- Ensure to keep left leg straight and strong with even distribution of weight across the foot
- Focus your gaze forward and breathe rhythmically staying in the pose calm and composed 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:
- Stretches and tones arms, inner thighs, groin, chest, lungs and shoulders
- Corrects pain and soreness around sacrum
- Strengthens hips, pelvis and quadriceps
- Lengthens the hamstring and the calves
- Challenges body balance and unlocks emotional mysteries
- Builds in confidence and improves memory and concentration
Caution: To be practised under Master’s guidance. Avoid asana if you have injuries in pelvis, hips and hamstring.