Basic Alignment
Start this pose in lunge with the back knee on the floor and the elbow crossing the knee. If you can reach your hand down towards the floor go ahead. If you are still feeling comfortable wrap one arm under the leg and one behind the back (a strap can be used here) and try to bind the arms. Once the arms are bound, straighten the back knee and roll the chest open.
Anatomical Benefits
Wrings out the internal organs, stretches the mid-back, opens the shoulder joint and strengthens the legs.
Injuries
For Low Back , Shoulder, and SI Joint: Remove the bind, take less of a twist and instead bring the hand to the big toe side of the foot keeping the hips level.
- Poses to warm Up
- Parsvakonasana
- Parivrtta Utkatasana
- Virabhadrasana 1
- Poses to cool down
- Balasana
- Uttanasana