Starting Position:
Sit with legs straight
Concentration:
on the stretch of the back and hip muscles
Breath:
coordinated with movement and normal breathing in the position
Repetitions:
1–3 times
Practice:
Sit with the legs straight and wide apart. >Inhaling bring the arms behind the back and grasp one wrist with the other hand. >Exhaling, keep the back as straight as possible and bend forward from the hips along the left leg. Bring the nose to touch the knee. The legs remain straight. >Breathing normally remain in this position for some time and consciously relax the whole body. >Inhaling slowly raise the body. >Exhaling return to the starting position. >Repeat the practice on the other side.
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Initially, practice the Asana three times holding each repetition briefly. After practicing this way for some time, begin to extend the practice by holding the posture for a few minutes with normal breathing.
Benefits:
This Asana has the same benefits as Paschimottanasana and stretches the muscles along the side of the body and hips.