Sanchalit Vyaghrasana Variation

Published: 05th August 2015 04:30 AM  |   Last Updated: 05th August 2015 04:30 AM   |  A+A-

How to practise

  • Akshar.jpg    Kneel down on your palms and knees
  •     Palms exactly in line with shoulders
  •     Inhale and lift knees up bringing your body forward in plank
  •     Grip the floor with toes and keep the knees straight
  •     It is important to keep back straight with wrists, elbows and shoulders in a straight line
  •     Arms should be kept straight right below shoulders
  •     Lift the pelvis up bit higher to be in line with shoulders (between plank and downward dog)
  •     With inhale lift your right leg up and bend the knee
  •     Point your toe, slightly lift your neck and focus gaze forward
  •     With exhale bring that knee towards nose, bringing head between the arms
  •     With inhale lift your right leg up again, lifting neck and keeping gaze forward
  •    Repeat 5 times to begin with, building up to 10 times
  •     Change the leg to experience the benefits on both sides
  •     Relax in child’s pose for releasing the pressure from the back


  •     Strengthens thigh, arms, and shoulders
  •     Makes spine and abdominal muscles robust
  •     Improves balance in the nervous system
  •     Removes excess fat around the belly
  •     Boost confidence and prepare mind and body to face challenges of life
  •     Stimulates the manipura chakra
  •     Energises the entire body and instills feeling of positivity
  •     Develops a sense of inner equilibrium and harmony.


Caution: Yogis with shoulder injuries, back injuries and stomach problems should go slower during the practice.


Akshar Power Yoga  Academy, #4004, 100 Feet Road Indiranagar



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