This is a very simple and easy pose which can be learnt quite easily. The following steps will help perform the pose accurately.
Start this pose by starting in the staff pose.
Then bend your left leg and bring its heel under the right thigh, close to the right hip.
After this bend your right leg over the left knee and then let your right heel come close to the left hip. While doing so ensure that your right knee is positioned directly above the left knee.
Now slowly place your palms on the feet.
Press the sitting bones on the floor and point the crown of the head to the ceiling.
The next step is to bend the left elbow and bring your left forearm behind your back.
Now position the back of the left hand in the middle of your back, close to the shoulder blades. The left forearm and the fingers of the left hand should point upward.
Now extend your right arm over your head and inhale as you do so.
Keep your right elbow between the shoulder blades by bending the right elbow. While doing this the right palm should face your back and the fingers of the right hand should be pointed downward.
Now clasp the fingers of the left hand with the right hand.
After this pull your shoulders away from each other and experience the stretch in the shoulders and opening up of chest.
You can remain in this pose for anytime between 10 seconds to half a minute and then release the hands to the returning staff pose.
You can repeat the same pose on the other side as well.
This asana has several anatomical focuses as it has impact on several parts of the body. Some of its anatomical focus includes body parts like ankles, thighs, hips, chest, neck, arms and hands.
There are several benefits of this pose. If it is performed properly and consistently it can bring in a range of benefits, some of which are listed below.
It provides a deep stretch to the hips, ankles, thighs, shoulders, armpit, chest, deltoid and triceps.
It also helps to reduce the chronic knee pain.
It helps to strengthen the spine and abdominals and keeps them strong and healthy.
It helps to decompress low spine, especially during folded variation)
It also helps to clear hip joint and as a result of which you feel distressed as hips are considered to be the storage depot for stress.
It helps to open up the shoulders and provides a wide range of motions.
It helps to release anxiety and fear.
It helps you to stay tough and strong.
Although this is a very beneficial pose there are certain cautions you need to keep in mind while trying out this pose. Avoid this pose if you have sciatica as this pose might aggravate the condition. It should also be avoided by those who have a serious knee, neck or shoulder problems. It is not advisable for pregnant woman, especially those who are in the first trimester and also to those who have untreated herniations in the spine. Moreover before trying out any pose of yoga it is always advisable to consult a trained yoga professional to understand the benefits and contraindications of any pose as sometimes certain pose may not be suitable for certain conditions.
As a beginner if you are facing certain difficulties in doing this pose you can start this pose from all fours and bring your left knee to the inside of your right knee. Walk your right foot to the left and the elft foot to the right as far as possible. After this lower your bottox and then if possible come to rest on your sitbones. Use a folded blanket or a pillow to insure your are evenly grounded. You can also stretch your lower leg straight out in front of you if you are not able to stack your knees.
You can bring certain advancements or variations in this pose by leaning forward and lying your front torso on your thighs and then come out on the inhale. You can use a strap to bring your hands closer together if you are not able to meet your hands behind your back.
Partnering can be quite beneficial in this pose as the partner can help you increase the stretch in the back of the top arm. Ask them to stand behind you and as you perform the pose and then take their left hand on the back of your upper left arm and gently pull it back and up, as they press their right hand forward against your left shoulder blade.
Try out the following preparatory poses before trying out this asana - Baddh Padangua Konasana, sputa Virasana, Supta Baddha Konasana, Supta Padangusthasana, Upavistha Konasana and Virasana.
You can follow up this pose by performing the following poses - Ardha Matsyendrasana, Bharadvajasana, Garudasana, Marichyasana III, Padmasana, Paschimottanasan and Upavistha Konasana.
You can deepen this pose by moving your feet away from the hips. It will make the pose more intense towards the hips area.