- Kneel down on your palms and knees
- Bring right foot in between your palms
- Ensure that your full palms are placed on the floor in line with your foot
- Keep left knee down and toe out on the floor
- Bend right knee to a maximum of 90 degrees and position the knee in line with ankle
- Sink pelvis down
- The weight of body should fall equally on both hands and legs
- Be aware of the extension of spine from the tailbone till the crown of the head
- Tilt head and look up
- Hold the pose for 1 minute breathing rhythmically throughout
- Repeat with left leg to complete the cycle
- Opens groin and psoas muscles improving flexibility of the hips
- Warms up and prepares body for back-bends
- Strengthens knees, ankles, and waist
- Therapeutic for indigestion, constipation, and sciatica
- Lengthens the spine and strengthens muscles of chest, opening heart and increasing lung capacity
- Increases willpower, courage and determination making the practitioner more positive
- Can be used to transition between asanas in vinyasa flows
People with knee and ankle injuries should go slower when performing this asana.
Grand Master Akshar Akshar Power Yoga Academy 100 ft Road, Indiranagar