Instructions:
- Sit in dandasana with a back straight and legs together
- Fold left leg at the knee and bring the left foot closer to the groin
- Evert the left foot and bring the metatarsal of left big toe down to the floor (see picture 1)
- Move the left heel away from the right groin
- Roll left shin bone down and left thigh out to the side
- Lift the arms up in Urdhva Hastasana and fold the trunk forward
- Grab the sides of the foot and bring the trunk forward
- Press the right thigh down firmly and keep the left shin and thigh grounded as well
- Move the elbows out to the sides and bring the sternum forward
- Rotate the trunk slightly to the right to keep the spinal column even
- Move the head down into the final posture
- Inhale and release the posture
Variations :
- Use a belt in case of stiff hamstrings
- A chair can be used to the front to rest the arms and head
- A folded blanket can be used in case of a slouching lower back
Benefits:
- Provides overall exercise for abdominal region
- Makes spine and hamstrings supple
- Helps to manage prostrate health
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