• 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.)

LIMITATIONS/ CONTRAINDICATIONS:

• Severe arthritis.
• lower back pain.
• sciatica, slipped disc and vertigo.
• weak legs, weak neuromuscular coordination may limit the practice of this asana.

BENEFITS:

• 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.

By.

Nisha Yadav ( Yoga expert )

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