Sit on your heels. Slide hips on floor to the left side. Legs will remain folded. Place left palm flat on ground. Inhale, lifting hips off the floor, torso, facing front. Straighten both legs as shown in the image. Throughout the practice breathe normally.
Rest right hand on right hip as shown. Hold the pose as long as possible, with your eyes focusing on a spot in front of you to help maintain balance longer. Relax back to floor. Repeat a few times. Now sit back on heels, to slide hips to the right side and repeat the entire sequence for the right hand.
With regular and sustained practice after few weeks or months, depending on individual capacity, you can hold the final pose only once but for longer duration.
Benefits: Powers the entire arm. By involving the cerebellum it also works on our social selves making us more out-going, harmonious and centered individuals. Lower limbs are also worked out. It tones the spine superbly, and is a preventive in lower back troubles. Boosts respiration.
Also read: Tone your body with these 5 asanas
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