(JP 91-94)


Translation: Place right leg on left thigh. The heel of right leg should be near to the waist. The toes and heel of the left leg should be fixed upon the right knee. The big toes should be caught hold of with both of the hands. Place forehead on the ground and chest should touch the knee.


  • Opens and stretches the hips, groin,  back, chest, shoulders and abdominals
  • Increases gastric fire
  • Stimulates digestive and reproductive systems
  • Increases lung capacity and circulation of  the heart
  • Releases  tension and stress along the spine and allows for upward-flowing energy
  • Removes any pain in the knees
  • Increases flexibility and mobility of ankles, knees, spine
  • If practiced for three hours with pranayama regularly, it brings relief from all disease