Sit on the floor, with your legs stretched out in front. Fold right leg lightly. Inhale, raising your hands overhead. Exhale, bend forward as if reaching for the wall in front of you, moving head towards the left knee. Hold the left foot or leg with both your hands. Continue breathing with your head on left thigh. Hold for a few seconds. Release. Repeat thrice. Relax. Repeat for the other side.
Points to note: Those with knee pain must keep the legs slightly apart instead of bending one leg. This will ensure there is no stress overload on the injured knee.
Avoid: Those with lower backache and inflammatory conditions must avoid all forward bends.
Benefits: The leg muscles are strengthened, to act as good support to the knee. This is a preparatory forward bend, preparing you for more advanced poses. All forward bends are de-stressing, help control diabetes and are anti-aging. They also aid weight loss by impacting metabolism, and rectify postural defects by the toning the spine.
Also read: 5 yoga poses to strengthen your lower back
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