(JP 270-272)


Translation: Join both of the soles while toes will remain separate. Bring both hands together and hold the soles by making a fingerlock. Place toes at the jugular knotch and heels touching the chest. Place the chin on the fingerlock. Gaze at the tip of the nose.


  • Opens pelvic region (hips, groin)
  • Lengthens hamstrings
  • Opens chest and throat
  • Lengthens spine and strengthens back and shoulder muscles
  • Strengthens abdominals
  • Stimulates digestion and elimination
  • Induces Jalandhara bandha
  • Stimulates the thyroid and parathyroid glands
  • Completes energy circuit in the body
  • Brings energy up to the heart and throat region
  • Controls the ida and pingala nadis
  • Brings focus inwards and establishes a deep connection