Before attempting this posture you should practice and be comfortable with padmasana (lotus pose) and should be able to perform is with relative ease. If you are not able to fit your hands between the legs do not force them, use utpluthi (uprooting) instead.
- Start sitting in Dandasana (staff posture), with your legs extended in front of you, and your feet together. Keep your spine straight, and the abdominal engaged.
- Inhale, bend your right knee and place your right foot on top of your left thigh. You can use your hands to help get your foot in this position. Then bring your left foot on top of your right thigh.
- Now bring your arms through the space between your thighs and calves. and place your hands firmly on the floor beneath you, spreading your fingers out.
- Exhale, press down into the ground and raise your body up using the core strength.
- Gaze forwards, or to the third eye
- Hold for a few breaths before sitting back down. With practice you can gradually increase up to a minute.
- To exit, exhale, sit down and unfold you legs.
- To help maintain your balance focus on a point in the distance
- Try to keep the back as straight as possible
- If you have very hairy/muscular/fat arms or legs inserting your arm may be more difficult at first, you can put oil on your legs to make this step easier but if you feel pain then stop.
- Strengthens the arms, shoulders, elbows and wrists
- Strengthens the abdominal muscles
- Stretches the chest muscles
- Reduces menstrual discomfort
- Improves balance
- Improves digestion
- Weak or injured wrists
- Knee injuries
- Be aware of weak elbows and shoulders, and stop if the pose becomes painful