Step 1: Sit in Vajrasana – Sit on the floor with your legs spread out in front. Fold the right leg and bring the right heel underneath the right hip. Sitting on the right heel and placing your right palm firmly on the floor by the side of your right hip, tilt your body to the right; fold the left leg and bring the left heel underneath the left hip. So basically you are sitting on the sole of your feet.
Step 2: Get your hips off the heels; you are standing on your knees now; you can keep your knees together or a little apart as per your comfort to get better balance; place both the palms at the lower back in a way that fingers are pointing down.
Step 3: Press your palms firmly against your back, inhale and while inhaling, lengthen your spine and start stretching your body beginning from your thighs, hips (contracted), abdomen (tucked in), ribs (raised up), upper back (stretched), neck (lengthened), chin (facing the ceiling) and head (dropped at the back). You are looking at your forehead; thighs are perpendicular to the floor; (thighs tend to move back, gently push it forward); hold this posture for half a minute or as per your comfort with normal breathing.
Step 4: Keeping your thighs firm, move your hands down one by one with exhalation; you can hold the right ankle with right hand and left ankle with left hand or
Step 5: You can place right palm on the right sole and left palm on the left sole of the feet; keep your thighs straight; engage your hips to further keep your thighs firm; hold for 20-30 seconds and come back in reverse order.
Note: This asana should be followed by Sashankasana / Child Pose. This is a supplementary posture to Ushtrasana.
- Gives a fine backward bend to the spine and the lumbar region; make thigh muscles and the abdominal muscles elastic; removes congestion in the pelvic region; improves respiration.
- Avoid this posture in case of severe knee pain; person with stiff spine should do it carefully.