How to practise it
Sit on a mat with legs stretched out, thighs, knees, ankles and feet together. Let your back and neck be erect, rest on your buttock bones. Now bend your right knee and place the sole and heel of your right feet flat on the floor. Wrap your right arm from outside of right leg, and clasp right hand or wrist behind your back with left hand (beginners can hold towel with both palms as a prop) Exhale and bend forward to touch nose on left knee without lifting your pelvis. Focus your gaze towards left knee. Hold the pose for 20-30 seconds. Release the arms stretching both legs forward. Repeat with other leg to complete a cycle. Repeat the cycle three to four times.
Benefits
The pose stimulates the internal abdominal organs. It activates the digestion process and cleanses the organs. It helps cure constipation and improves core strength. Helps to burn fat around abdomen. It also calms nervous system thus releases stress. This posture also boosts the flow of energy across the body. Practise the posture regularly to make spine flexible and strong and also to strengthen thighs and tone the calf muscles. If you have been complaining about stiffness, make sure you include this in your exercise table. It also stretches the inner groins, strengthens back and neck muscles. It opens and relaxes middle and upper back muscles, helps in deep stretching and thus opening of lower body.
Caution
Proceed gently. If you experience pain, come out of posture and resume after you feel comfortable. This posture should not be performed by people suffering from diarrhoea.
— Grand Master Akshar,
Akshar Power Yoga Academy, #4004, 100 Feet Road, Indiranagar
akshar@aksharyoga.com