How to practise
Lie on a mat with legs stretched out, thighs, knees, ankles and feet together.
Bend your right knee and cross leg over the left knee, placing foot flat on the floor .
Apply gentle pressure to push right knee down towards the floor with your left hand straight on the right knee, keeping head, back and left leg erect, in a straight line.
Place your right hand down in line with shoulders with palms stretched and fingers pointing out.
Ensure to keep both shoulders squared and rooted to the floor.
Your gaze should be relaxed and towards the tips of the right hand.
Breathe rhythmically and stay in the pose for 30 - 40 seconds.
Relax and repeat the pose with the other leg to complete one cycle.
Repeat the cycle 3-4 times
Benefits
It tones and reduces sluggishness of liver, spleen and pancreas.
Cures gastritis .
Strengthens intestines.
Massages the abdominal organs.
Helps in mobilisation of the hamstrings.
Reduces inflammation and excess calcium deposits .
Asana improves the flexibility of whole body with focus on leg, buttocks and hip muscles.
Eases the condition of lumbago and muscle spasm.
Instills the feeling of positivity and releases stress .
Therapeutic for sciatica.
Makes spine flexible and strong. Stretches the glutes.
Helps to relieve sprains in the hip region.
Opens hip joints, which reduces strain on the knees.
Removes excess fat around the belly. Therapeutic for insomnia.
Recommended for athletes as it stretches the hamstrings
Caution: Yogis with knee injuries, lower back pain and tighter hips should be cautious while performing this asana.
— Grand Master Akshar, Akshar Power Yoga Academy, #4004, 100 Feet Road, Indiranagar
akshar@aksharyoga.com