This posture is known to remove fatigue and exhaustion. It helps to develop lightness in the legs, relieving pain or stiffness in the heels, whilst strengthening the ankles. In regard to the upper body, this posture assists in eradicating stiffness in the region of the shoulder blades, and may relieve arthritic pain in the shoulders. Adding a twist to the posture challenges strength, whilst aiding and stimulating digestion. It is an exhilarating pose!

How to Perform

Begin on hands and knees. Spread the fingers wide, and set the legs hip width apart.

Tuck the toes under, and start to straighten the legs whilst keeping the arms straight. Allow the buttocks and sit bones to move back and away.

Feel the inner thigh muscles move backward, and relax the heels down. Feet are parallel.

Feel the triceps hug in toward the ears, stabilising the shoulders, and subtly press the upper chest toward the thighs.

Begin transferring more weight into one arm and hand, and release the other hand to grab the upper thigh of the opposite leg.

Start to slide the hand down the outside of the leg, as you rotate the chest open. Stay in the posture, breathing deeply, for 5 – 10 breaths.

To release, gently bring the hand back to the floor, and carefully lower the knees to the floor.


• Calms the brain and helps relieve stress and mild depression.
• Pacifies Kapha dosha.
• Stretches the shoulders, hamstrings, calves, spine and hands.
• Strengthens the arms and legs.
• Helps prevent osteoporosis.
• Improves digestion.
• Relieves back pain and fatigue.
• Therapeutic for asthma, flat feet and sinusitis.

Contraindications and Cautions

• Wrist injury.
• Diarrhoea.
• High blood pressure or headache.
• Pregnancy.
• Menstruation.