Practice:
Sit with the legs straight. >Bend the right knee so the heel lies beside the right buttock and the knee points to the right. >Bend the left knee so the sole of the left foot touches the inside of the right thigh. The left knee points to the front. >Place both hands on the left thigh. Ensure the back is straight and weight is distributed equally on both buttocks. >Breathing normally hold this position and relax the body. >Inhaling raise the arms above the head. Bring palms together and stretch the body and arms up. Look towards the hands. >Exhaling bend the upper body and arms forward, keeping the back straight. The chest lies on the left thigh and arms and forehead touch the floor. >Inhaling lift the upper body and arms up. Ensure the arms are close to the head. Look up. >Exhaling place the hands on the left knee and return to the starting position. > Repeat the Asana to the opposite side.

• Perform the Asana 3 times on each side. On the 3rd repetition remain relaxed for a few minutes in the position breathing normally.

Benefits:
Strengthens the back, arms, hips and pelvic muscles. Stretches the buttock and hip muscles. Increases blood supply to the abdomen and stimulates the abdominal organs. Regulates and deepens the breath. Increases blood circulation to the head and improves concentration. The solar plexus and the Manipura Chakra are stimulated.

Caution:
Avoid this Asana with high blood pressure, glaucoma, dizziness or pain in the knees or hips.

Asana is included in the following categories:
Asanas and Exercises to Relax the Sacro-Iliac Joint