• Sit on a bolster placed at right angles to your body. Place a side of your hips. Sit in Dandasana. Bend your knees and join both soles together. Pull your heels closer to the bolster. Beginners may find it easier to use a bolster positioned parallel to the hips.
  • Push your knees away from each other and lower them gradually onto the blocks. Open out your chest and draw in the abdomen. Initially, hold the pose for 1 minute. Gradually increase the duration of the asana to 5 minutes.




  • Stimulates the heart and improves circulation in the entire body

  • Tones the spine, and the abdominal and pelvic organs

  • Prevents hernia

  • Alleviates sciatica and varicose veins

  • Reduces menstrual pain, irregular periods, and leukorrhoea


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