How to Practise
Stand upright with feet together and hands by your side; calm your mind and body.
Plant feet firmly on ground with body weight equally on both legs and straightened back.
Slowly shift body weight on left leg and with strong balance bend right leg.
Grasp your right shin or ankle with both hands and bring foot to the level of left hip bone, in a manner that your heel is pulled towards your belly.
With exhale, get hold of your right foot with your right hand, from behind.
Inhale and straighten your spine from the tail bone, on exhalation bend forward
Straighten left hand, slightly away from ground and palm facing sky
Keep your gaze on your left palm
Take 10 deep breath in final posture
Slowly release hand and foot as you inhale.
Relax and come into starting position.
Change leg and hold the position for 10 breath for completion of one cycle.
Soft breathing throughout the practice.
Perform 34 cycles.
Benefits
Helps increase flexibility in lower body
Opens hip joints and stretches hamstrings
Increase the blood flow to lungs and head
Strengthens leg ankle and foot muscles.
Opens and tones pelvic muscles.
Balances nervous system
Improves posture and stretches spine.
Caution
Perform this asana slowly with strong body balance. Yogis who are not able
to hold their toe from behind, should not bend forward.
Akshar Power Yoga Academy,
#4004, 100 Feet Road, Indiranagar
akshar@aksharyoga.com