step by step1Start in Tadasana. The spine is straight and the neck is long. The tailbone is pointing down towards the ground, and the knees are unlocked.
2Bring your hands to the solar plexus in prayer (Anjali Mudra). Shift all your body weight onto the right leg and distribute it evenly.
3Bend your left knee and bring the left foot up using your left hand onto the ankle, calf or inner thigh (never against the knee). If you bring your foot up to your thigh, clench the foot and thigh together so that it stays anchored there. The toes point towards the ground.
4Focus your gaze on a point in front of you (Drishti), while lengthening the tailbone towards the ground. Your balance permitting, you can lift your arms up. The arms are long and the fingers enlaced. Make sure you create space between your shoulders and your ears.
5Hold the pose and make sure to repeat the steps, putting your weight on the opposite leg.
- Improves balance and concentration.
- Relieves sciatica.
- Strengthens the thighs, ankles, and spine.
contraindictions and warnings
- If you have high or low blood pressure.
- In case of insomnia and headaches.