Kneel on the floor. Place the two feet together. Separate the knees.
This position is as adopted for simhasana2. Lean forward.
Place both palms on the floor between the knees; the fingers should point backwards towards the feet.
Bring the wrists and forearms together so that they touch.
Lean forward and rest the abdomen on the top of the elbows in the region just below the navel.
Let the chest rest on top of the upper arms.
Stretch the legs back so that they are straight and together.
Breathe in deeply.
Tense the muscles of the body.
Slowly elevate the trunk, head and legs so that they lie in one straight, horizontal line.
Hold the head upward.
The whole body should be balanced on the palms.
Try to elevate the legs and feet higher, keeping them straight, by applying more muscular effort and by adjusting the balance of the body.
This is the final pose.
Hold the final pose for as long as is comfortable. Use the fingers to maintain balance. Do not strain.
Then slowly lower the legs to the ground. Return to the starting pose. This is 1 round.
Another round can be done if you have sufficient energy and when the breathing rate has returned to normal.
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