Basic Alignment
Place the soles of your feet together, allow the knees to fall open to the sides. Keep your feet as close to the hips as you can while maintaining a flat back. Chest lifted and navel in and up.
Anatomical Benefits
This pose stretches adductor longus, adductor brevis, pectineus and gracilis. This pose also opens the outside of the ankles stretching fibularis longus, brevis and tertius.
Injuries
Groin or Knee: Place a block or a blanket under each knee and keep the soles of the feet pressing together.
Lowback: Sit with your back against the wall. Virasana is a more supportive pose for back injury.
- Poses to warm Up
- Sukhasana
- Janu Sirsasana
- Mandukasana
- Poses to cool down
- Virasana
- Supta Virasana