- Kneel down on your palms and knees
- Bring left foot in between palms
- Ensure your full palms are placed on the floor in line with your foot
- Keep right knee down and tuck
- Raise arms in line with your ears, interlocking fingers with index fingers pointed forward
- With relaxed mind and breath straighten left knee
- Gently bend from hips(60 degrees), keeping back straight and core engaged
- Be aware of the extension of spine from the tailbone till the crown of the head
- Focus your gaze straight at a point
- Hold the pose for 1 minute breathing rhythmically
- Change the orientation of leg to complete the cycle
- Opens groin and psoas muscles improving flexibility of the hips
- Stretches leg muscles from ankle till origin of hamstring
- 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 injuryshould go slower when performing this asana.
— Grand Master Akshar, Akshar Power Yoga Academy, #4004, 100 Feet Road,
Indiranagar m akshar@aksharyoga.com