This asana is also known as the chair pose. Therefore this asana can be performed as follows;
- Stand in Tadasana or the Mountain pose.
- Breathe in or inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, with palms facing inward, or join the palms.
- Breathe out or exhale and bend your knees, and try to place the thighs as nearly parallel to the floor as possible. The knees will now project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.
- Now firm your shoulder blades against the back. Take your tailbone down towards the floor and in towards your pubis to keep the lower back long and stretched.
- Remain in this posture for about 30 seconds to a minute.
- And in order to come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana or the Mountain Pose.
The benefits of this asana are:
- This is of great therapeutic value in flat feet.
- Strengthens the ankles, thighs, the calves, and the spine.
- Stretches the shoulders and the chest.
- Stimulates various abdominal organs as the diaphragm and the heart.
- Strengthens the leg muscles from Achillean tendon upto the thighs.
- Brings about the toning up of the upper body and back.
- Opens up the pelvis. .
- Provides relief in menstrual cramps.
- Brings about the alignment of the skeletal system.
- Benefits in digestion, arthritis, joint pains and sciatica.
- Improves the flexibility and tones up the ankles and the toes.
- Improves the functioning of the intestine, liver and pancreas.
- Reduces the fat deposition under the buttocks.
Precautionary measures that must be kept in mind while performing this asana are:
- Should not be practiced if suffering from low blood pressure.
- Should not be practiced if suffering from insomnia or headaches.
- And pregnant women should stand with legs apart but yet parallel.