- Stand with your feet hip width apart.
- Exhale, bend forward and bring your arms through the legs, so the backs of your shoulders come behind the knees, hold onto your ankles.
- Use your arms and shoulders to wriggle the body further through the legs, slightly straighten the knees and squeeze the torso with the thighs.
- Placing the palms on the floor (fingers pointing forwards) outside the feet, with the fingers spread and full palm in contact with the ground.
- Take a deep inhale here and with the next controlled exhalation bend your elbows outwards, and squeeze your thighs so that the hips come slightly down, and the weight comes off your feet.
- Keep straightening your legs and pointing the toes to maintain the height. (If you relax the legs they tend to slide down the arms)Fully straightening the legs requires a lot of flexibility in the hamstrings, so you can modify the posture by keeping the legs a bit bent, but keep the muscles engaged. Work on lifting the hips up so that the legs come parallel to the ground. Try to breathe normally here and stay in the posture for as long is comfortable.
Note– For preparation/easier version look for the posture Dwi hasta bhujasana
- Develops arm muscles
- Stretches the hamstrings and the groin.
- Massages and strengthens the abdomen.
- Strengthens the arms and wrist.
- Sciatica, slipped disc, weak back, hernia Heart problem, high blood pressure, wrist injuries.
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