1. With the feet less than shoulder width apart, knees wide.
  2. Now, tilt the torso forward between the inner thighs. Thereafter, keep the torso low raising the buttocks until the thighs become analogous to the floor.
  3. Sung the shoulder and upper left arm as much as possible under your left thigh’s back above the knee. Then, put the left hand on the floor at the outer edge of the left fingers, foot pointing forward. Repeat the same procedure on the right side. While doing this, the upper back would round.
  4. Press the inner hands strongly against the floor and gradually start to rock your weight back, onto the hands and off the feet. While straightening the arms, the feet would lift slightly off the floor, not by raw strength but by shifting the centre of gravity carefully.
  5. Now, squeeze the outer arms with the help of inner thighs. Now is the time to cross right ankle over the left ankle. Make sure you look straight ahead. Stay in the same position for thirty seconds, and thereafter bend the elbows releasing the feet back to the floor again with an exhale.
  6. Repeat the similar pose again with the left ankle on top.

Anatomical Focus – Groins


  • Improves balance
  • Tones the belly
  • Strengthens the wrists and arms

Contraindications and Cautions

  • Elbow, wrist, shoulder and low back injuries

Beginner’s Tip

  • In order to balance yourself properly, it is important for you to support your hips on a yoga bolster or block.

Preparatory Poses

  • Garudasana (Eagle Pose)

  • Baddha Konasana (Bound Angle Pose)

Bakasana (Crane Pose)

Malasana (Garland Pose)

Follow-Up Poses

  • Urdhva Mukha Svanasana (Upward-Facing Dog)

  • Adho Mukh Svanasana (Downward-Facing Dog)

  • Uttanasana (Standing Forward Bend)

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