This asana is a variant of the classic posture and is done against a wall with a block under the lowered hand.
- In the final posture of this asana, it is common to sink down on the bent leg.
- Using the appropriate props prevents this and allows for more flexibility in the posture without causing strain or damage.
PROPS - A WALL AND A WOODEN BLOCK
- Using a wall to support you decreases tiredness, allows you to maintain the pose for longer, and aligns your neck and head properly.
- Under the lowering hand, a wooden block is put at a proper height.
- This is beneficial to individuals who have a stiff back or have difficulty reaching the floor.
- It also aids in maintaining the pose's stability.
BENEFITS
• Corrects shoulder and shoulder blade misalignment
• Relieves backache and neck sprains
• Softens the hip joint and spinal column
• Strengthens the legs and knees, especially the hamstring muscles
• Stretches and tones the abdominal and pelvic organs
• Stimulates digestion by relieving gastritis, acidity, and flatulence
PRECAUTIONS
- If you suffer stress-related headaches, a migraine, osteoarthritis of the knees, rheumatic fever, varicose veins, low blood pressure, chronic fatigue syndrome, diarrhoea, psoriasis, insomnia, depression, or bulimia, you should avoid this asana.
- During menstruation, premenstrual stress, or leukorrhoea, avoid this position.
- If you have heavy or irregular periods, practice throughout the remainder of the month, avoiding menstruation days.
- Look up momentarily in the last position if you have cervical spondylosis.
- Those suffering from hypertension should take a glance at the ground.
INSTRUCTIONS
1. Stand in Tadasana, with your heels and buttocks touching the wall.
- Place the block behind your right foot on the floor.
- Take a deep breath and stretch your feet 1 meter (3.5 feet) apart.
- Make sure your right foot is parallel to the wall by turning it out to the right.
2. Make a small rightward turn with your left foot.
- Bend your right knee, pulling your thigh down until your calf is at right angles to the floor, and press the outside edge of your left foot firmly on the floor.
- Stretch your left arm away from your shoulder on the left side.
3. Place your right hand on the block as you bend to the right.
- The palm of the left arm should face front as you stretch it up.
- Rotate the arm to the left and bring it up to your ear.
- Your left thumb should be pressed against the wall.
- Look at your left arm as you turn your head.
4. Stretch from the left ankle to the left wrist in a continuous motion.
- Grasp the floor with your outside left foot.
- Extend your spine towards your head and move your shoulder blades into your body.
- For 30 seconds, stay in this position.
- On the opposite side, repeat the position.
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