This Bikram pose works the endocrine, digestive and reproductive systems. The benefits of this posture are exactly the same as those of Hands to Feet pose at the beginning of the practice.

Breathe; keep the forehead on the knee, and the internal benefits from this posture will be significant. The physical benefits are not to be underestimated, but this pose in particular flushes out and stimulates the internal body by compressing both the throat and the abdomen.

With the feet together, raise the arms up overhead, form a steeple grip with the hands and step the right leg three feet to the right.
This time the right foot turns out 90 degrees and the torso, hips, arms and head follow. Turn the left foot in approximately 45 degrees to keep both hips squared forward.

Tuck the chin into the chest, keep the arms and legs straight, and round down from the hips until the forehead touches the right knee. If the hammies or spine are tight, bend the right leg until the forehead touches the knee. The left leg and arms stay straight and the hands can separate on the floor to balance.

Use your abdominal muscles and keep the belly lifting to round the spine and work on straightening the right leg. Can you keep the forehead on the right knee, straighten both legs and bring the hand together into prayer position? Then start to work on aligning the hips by twisting the hips to the right to square the hips to the floor.

Keep the eyes open, keep breathing and remember the chin stays tightly tucked into the chest.
Come out of the pose by keeping the arms straight by the ears and round up slowly, abdominal muscles engaged.

Turn to once to face forward, turn again to face the left leg, and repeat left side.

Strengthens:
^ Abdomen
^ Thighs
^ Calves

Stretches:
^ Shoulders

Stimulates:
^ Thyroid / Parathyroid
^ Pancreas
^ Kidneys
^ Entire endocrine system.
^ Stimulates digestive system.

Benefits:
^ Boosts the metabolism and immune system
^ Balances blood sugar levels
^ Good for diabetic conditions
^ Reduces abdominal obesity
^ Good for depression and memory loss
^ Is good for rheumatism and lower back pain

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Prof: Koti Madhav Balu Chowdary

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