Sit in a comfortable place with your back and head straight.
Bring your right and left foot towards your groin, bending your knees.
The soles of both feet should touch each other and be in contact with the groin.
Push your knees down towards the floor while keeping your thighs and calves together; hold both feet with your palms.
Stretch spine upward, open chest and tuck your abdomen in.
As you inhale, lift your feet up till your chest, holding them with your palms. Hug your feet with your arms bringing it close to the chest as far as comfortable.
Keeping your torso erect, focus your gaze on the horizon
Balance and hold this for longer duration for better results.
Exhale and relax your muscles (stretch your legs straight, releasing the pressure from thighs)
Repeat the cycle 4 to 5 times.
Benefits
Therapeutic for urinary tract disorder.
Keeps kidney and prostate glands healthy.
Keeps ovaries healthy, relieves menstrual pain and checks heavy menstruation.
Reduces sciatic pain and prevents hernia.
Relaxes the heart and is tremendously good for nervous system.
Makes the spine flexible and strong.
It helps to channelize energy and connect upper body with lower body.
Corrects the posture and realigns rounded shoulders.
Caution
Proceed slowly and follow the instructions step by step while performing this asana.
If you feel pain or discomfort at any time, come out from the posture and resume after you feel comfortable.
Grand Master Akshar
Akshar Power Yoga Academy, #4004, 100 Feet Road, Indiranagar. akshar@aksharyoga.com
