Step1: Sit with legs outstretched in front of the body. Bend the right leg and place the foot in front of the right buttocks. Bend the left leg and place the left heel under the perineum. Now interlock the fingers under the right sole. This is the starting position.
Step2: Take a deep breath in and while retaining the breath slowly raise up the right leg with the support of the hands. Straighten the right knees and try to bring the thighs near the abdomen and knees close to the nose. Also keep the back straight.
Step3: Hold the pose as long as is comfortable while retaining the breath if possible or breathe normally.
Step4: Slowly, exhale and bend the right leg and bring it down to the floor. Practise upto 5 times with right leg and repeat with the other leg.
- Makes the hip joints and hamstring muscles flexible.
- Good for reproductive system.
- Back conditions or displaced coccyx.
Note: This is a preparatory pose for forward bending asanas and meditation asanas.