- Strengthens the abdominal muscles and core
- Aids in digestion and elimination, and tones the liver
- Strengthens back muscles and aligns the spine, alleviating low back pain
- Improves concentration
- Tones the sympathetic and parasympathetic nervous systems
- Ayurveda: Increases fire, air, and earth and reduces Kapha
- Chakras: activates the root (1), sacral (2), and solar plexus (3) chakras
- Prana Vayus: strengthens Samana, Vyana, Prana, and Apana
- Langhana/Brahmana: emphasizes heating
- Begin in a seated position, with the knees bent and the feet on the floor.
- Engage the bandhas to support the spine, lengthen the spine, and lift the ribcage up out of the pelvis, relaxing the shoulders down away from the ears.
- Place the hands on the floor at the sides of the body, and then walk the hands back, leaning back to lift the legs.
- Find your point of balance on your sits bones, and extend the legs while lengthening the spine.
- Once you feel balanced and strong, reach the arms forward alongside the legs.
- Feel into the energetic triangle supporting this posture, lengthening and breathing into these lines of energy.
- Draw energy from the earth up into the body with each inhale, and with each exhale allow this energy to radiate through the limbs.
- Slowly release the posture by bending the knees, lower the feet to the floor and returning to a seated position.
- Those with hernia or abdominal pain should avoid this practice.
- Those with back pain should begin with modifications.
- Practice with the knees partially bent (pictured).
- Practice with one leg at a time, keeping the opposite knee bent and the foot on the floor.
- Hold the hands under the thighs to support the position.