Main Steps

Stand in Tadasana

Inhale and jump 3 feet apart, and spread both arms horizontally, parallel to floor. Turn left foot out 90o and right foot in 30o. Bend left knee to a right angle, allowing trunk to descend vertically. Place left hand on the ground close to outer border of left heel and left armpit touching the knee. Stretch right hand over the head with palm facing down. Look upwards and fix your gaze on a sport on the ceiling. Maintain the pose and breathe normally. Inhale and return to original position by retracing the steps in the reverse order. Repeat pose on opposite side.

Benefits

Stretches and strengthens the spine. Strengthens muscles of sides of chest and waist along with those of upper and lower extremities. Tones muscles of neck. Tones heart, abdominal organs and gonads. Strengthens all joints of upper and lower extremities. Reduces obesity around waist, arms and legs. Increases stamina.

Indications

Spondylitis

Weakness of upper and lower extremities

Arthritis

Obesity of abdomen, arms or hips

Gastro-intestinal, respiratory and sexual disorders

General weakness.