Inhale and lift knees up bringing your body forward in a plank. Grip the floor with toes and keep the knees straight.
It is important to keep the back straight with wrists, elbows and shoulders in a straight line. Arms should be kept straight right below shoulders. The feet should be slightly apart.
Bend at the knees so that the knees are pointing slightly outward, keep the front ribs in, waist long and ensure the thigh and the upper body form a right angle.
In the final pose, ensure pelvis, back and neck to be in line with shoulders.
Focus gaze downwards and breathe rhythmically and stay in the pose for 20 - 30 seconds
Relax and repeat the pose 3 - 4 times.
Benefits
Helps to stretch the whole body
Deep stretch for the inner thighs, groins, and hips
Helps to mobilise hamstrings
Opens hip joints which reduces strain on the knees
Strengthens the lower back while opening hips
Gives relief from sciatica
Opens the chest and shoulders
Relieves stress, anxiety, and depression
Develops a sense of inner equilibrium and harmony.
Therapeutic for menstrual cramps
Makes spine and abdominal muscles robust
Removes excess fat around the belly
This posture boosts the flow of energy across the body
Very good for Kundalini yoga practitioners
Improves core muscle
Very beneficial for high performance athletes
Caution: Yogis with knee injuries and lower back pain should be cautious
Grand Master Akshar, Akshar Power Yoga Academy, #4004, 100 Feet Road, Indiranagar
