- Stand erect, keep the hand at their respective sides and the feet together.
- Distribute the body weight equally on both feet, keens straight but not stiff.
- Focus at one point straight ahead keeping the mind calm and body relaxed.
- with aid of the hand slowly lift the left leg and raise it up till it reaches the inner thigh of the right leg.
- Maintain the balance and adjust the left leg by pressing its heel tightly against the opposite inner thigh.
- After the balance is achieved, join both palms in front of the chest in a prayer pose.
- Breath normally, gaze fixed straight ahead on a point and maintain the pose for a while.
- once you are stable in this posture raise your arm above your head.
- Bring the left leg down gently, with the help of the hands and repeat the above steps with the right leg.
( Initially, support of the wall can be taken to achieve balance. If swaying is experienced the best way to avoid it is to concentrate the mind on each of the movements.)
- Severe arthritis.
- lower back pain.
- sciatica, slipped disc and vertigo.
- weak legs, weak neuromuscular coordination may limit the practice of this asana.
- Strengthens the muscles of legs, spine and nerve control.
- Helps correct flat feet.
- Increase circulation in extremities.
- Helps arrest further degradation in case of osteoporosis.
- Improves body balance, endurance and alertness.
- Enhance neuro-muscular coordination.
Nisha Yadav ( Yoga expert )