BENGALURU: How to practise
- Stand in samasthiti with mind and body relaxed
- Step back with your right leg as you exhale
- Left foot facing straight and right foot out to the right 45 degrees
- Lift your arms up in line with your shoulders with inhale, parallel to the floor and palms facing down
- Align heels of your both feet
- Exhale and bend your left knee in a manner so that it does not cross the ankle and left thigh is parallel to floor
- Keep right knee straight and press the outer right heel firmly to the floor
- Exhale and bring your left arm under left thigh; clasp left wrist with right hand gently pressing your hip forward
- Breathing rhythmically, with one more deep exhale bend torso down bringing feet parallel to each other (approx. 2 feet apart)
- Try to straighten your knees and twist your torso to the right side, still holding your hands as earlier
- Shift your body weight on to the right foot, lift your torso bringing the left foot of-the-floor
- Keep right leg strong with even distribution of weight across the foot
- Turn your neck to the left and focus your gaze at a particular point
- Stay in pose calm and composed for 30 seconds to a minute
- On inhalation gently come out of the pose(kick legs and shake hands to relax muscles)
- Change the orientation of the feet to other side and repeat on right side
- 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: Avoid asana if you have injuries in pelvis, hips and hamstring.
Academy, #4004, 100 Feet Road Indiranagar