- Sit on your knees
- Stretch your right leg out to the right side
- Slide your right arm down the right leg
- Lift your left arm over the head
- Stretch to the right side
- Stay for 10 breaths
- Repeat on the other side
Start by coming onto your knees. Stretch your right leg out to the right side, with the toes pointing away from you. Try to place the foot flat on the floor, without bending the knee. If this is not possible then keep the toes slightly lifted or place a block under it. Keep the heel and the knee aligned. Stretch and lengthen the torso up, and then start sliding the right hand down the right leg. Raise your left arm up, draw the shoulder back to the left side to open up the chest, and then stretch the left arm over the head towards the right side. Ensure that the chest does not drop down. Look up toward the ceiling. Stay in the pose for ten breaths or longer, and then repeat on the other side.
An advanced variation would be to join the palms together once reaching the final pose. This would mean that both arms are stretching out to the side, and rather than the right palm resting on the leg, it is lifted up and joined to the left palm. This requires great abdominal strength and stamina.
The benefits of this pose include strengthening of the wrists, arms, and legs. It gives a deep stretch to the side of the body, as well as the pelvis. It massages the internal organs and keeps the abdominal skin tight.
The counter indications are knee and wrist injuries. If your knees are sensitive, you can place a folded blanket under them.
- Strengthens wrists
- Strengthens arms and legs
- Stretches the side of the body
- Stretches the pelvic region
- Massages internal organs
- Knee injuries / Wrist injuries
- Engages the quadriceps
- Engages the triceps
- Engages oblique muscles
- Engages gluteus maximus
- Stretches thigh adductor
- Stretches groin
- Stretches external and internal oblique
- Stretches triceps