This pose will stretch the thighs, knees, and ankles. It also strengthens the arches, improves digestion, and reduces swelling of the legs during pregnancy (through the second trimester). t is also a great pose for rejuvenating the legs after running or standing on one’s feet for long periods of time. 

       First Stage

For this pose you need to place an open blanket or a folded sticky mat on the floor, come to the shins with the knees close together and feet just wider than hips. 

      Second Stage

Point your toes straight back so that the feet are parallel and spread your toes. Place your hands on your caves with your fingers pointing forward just at the back of the knees, then press your calves down and back as you lower your hips to the floor between your feet.

      Third Stage

Take the back of your hands to the knees, turn the upper arms out and lift your side ribs and the front of your chest up. Alternatively, place your hands on your feet with your fingers pointing to your toes, then lift chest and side ribs.

      In the Pose

If hips do not reach the floor, no worries! Simply sit on a folded blanket or 1 or 2 blocks. Next, use your hands to adjust the buttocks back, press your inner thighs and shins down. With the toes spread apart, press the little toes down and pull outer ankles in towards your hips, then take the inner thighs down. Now move the heels away from the hips and turn the knees from the inside out, without allowing inner thighs to lift. This will align your kneecaps to be parallel to the floor. Hold for 1 to 5 minutes.

To come out, come to hands and knees, cross one shin over the other, and sit back behind your feet, then extend legs in Dandasana. An alternative way to come out is to come to hands and knees, curl your toes under and stand up into Ardha Uttanasana (Half Intense Stretch), then to Tadasana (Mountain Pose).

       Practice Notes

       Contraindications and Cautions