Sanchalit Bhekasana Variation

Published: 16th September 2015 05:44 AM  |   Last Updated: 16th September 2015 05:44 AM   |  A+A-


BENGALURU: How to practise

  • Kneel down on your palms and knees
  • Palms exactly in line with shoulders
  • 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.


  • 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

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