Inhale and spread your feet about 3 to 3.5 ft apart (or keep the gap between your feet equal to the length of one of your leg)
Turn your right foot 90 degrees to the right and turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee.
Exhale, rotate the trunk so as to bring the left palm on the floor near the outer side of the right foot (beginners can put the left palm on the floor on the inside of the right foot, or can also place the hand on the left hand on the ankle, shin or knee whatever is possible)
Stretch the right arm up, bringing it in line with the left arm and look at the right thumb.
Keep the knees tight by pulling the knee caps up. The outerside of the left foot should be on the ground.
Remain in this posture for at least 10 deep breaths, gradually increasing the count. Inhale and come back up repeating the posture on the other side (do for the same amount of time on the other side).
Strengthens and stretches the thigh, calves and hamstrings.
Stretches the hips and spine
Opens the chest to improve breathing
Relieves mild back pain
Stimulates the abdominal organs and increases digestion
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