Sanchalit Vyaghrasana Variation

How to practise

•     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

Benefits

•     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

m akshar@aksharyoga.com