Keep right knee down and toe out on the floor( place blanket under knee for cushioning, if your knee is sensitive)
Left knee should be bent to the maximum of 90 degrees, position knee in line with ankle
Sink pelvis down
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
Inhale and raise your arms above your head, keeping the arms in line with your ears
Tilt head and look up
Hold the pose for 1 minute breathing rhythmically
Change the orientation of leg to complete the cycle
Benefits
Opens groin and psoas muscles improving flexibility of the hips
Strengthens the quadriceps and gluteus muscles
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
Caution
People with knee and ankle injury should go slower when performing this asana, Akshar Power Yoga Academy, #4004, 100 Feet Road, Indiranagarakshar@aksharyoga.com