
- Stimulate the internal organs
- Stretch deep glutes
- Stretch groins and psoas (a long muscle on the side of your vertebral column and pelvis)
- Relieve impinged piriformis and alleviate sciatic pain
- Help with urinary disorders
- Helps with abdominal muscles
To get into this pose, do the following:
- Sit in butterfly, almost like indian style but your foot bottoms are connected to each other.
- Bring your left knee in front of your left hip with you left shin parallel to your pelvis and your knee bent to 90 degrees.
- Using your hand, place your right ankle on your left knee. You want your shins stacked on top of each other. Try to bring them so they're parallel with each other. You'll know you're doing it right when you gaze down, and see that your legs make a little triangle.
- Your knee may come up a little to high. However, that is alright. You can leave your leg in this position or use a block to assist you with that leg by propping it underneath the shin that is on top.
- If it feels comfortable, place your hands in front of your shins and walk them out as far as you can, folding your chest towards your legs. Move slowly because this pose can go from easy to intense with the slightest movement.
- Try staying in this pose for the next few minutes. The longer you stay in a pose the more beneficial it is to you.
- When you're done, slowly step your feet back to Down Dog and when you're ready, step your right knee forward and do the other side.