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- To begin this asana, sit erect on your mat, with your legs stretched out in front of you.
- Place your hands on the floor, making sure they are slightly behind your hips. Pull your body up, ensuring your sternum is lifted. Lean back. The objective is to #straighten your back, making sure it is not rounded.
- Breathe out and lift your legs such that they are at 45-degree angles with the floor.
- Extend your tailbone, and move your hips close to your navel.
- Straighten your knees. Straighten and lift your toes to the eye level. Ensure you are sitting on your buttocks and tailbone.
- Now, raise your arms and stretch them out such that they are parallel to the floor as well as to each other.
- Make sure your lower abdomen is firm, but not thick and hard.
- Breathe normally. Hold the pose for 10 to 20 seconds initially, and as you gain practice, increase the time. Breathe out as you release the pose.
Technique in pictures/animation
- Tones and strengthens your abdominal muscles
- Improves balance and digestion
- Stretches your hamstrings
- Strengthens your spine and hip flexors
- Stimulates the kidneys, thyroid and prostate glands, and intestines
- Aids in stress relief
- Improves confidence