The following steps need to be followed to complete this pose -
First lie flat on your stomach.
Now press your arms onto the floor.
After this lift your torso and your head.
Now bend your right knee as you move your heel towards the right buttock. Once this is done move your right hand back and hold your foot. Your palms should press against the top of your foot and your fingers should point in the same direction as your toes are.
Turn your elbows ensuring that it is facing the ceiling.
The next step is to press your foot towards the buttock. Do this as far as possible and as comfortable as you can manage to be while doing this. In case you feel any pain in the knee or hip while doing this, reduce the amount of weight that you are placing on your foot.
Now adjust your shoulders and keep them even. You can alternatively use your forearm and elbow to support yourself instead of your hand.
Finally hold on to this position for about a minute or at least for five deep breaths. Finally release your foot and then repeat the same steps with your left foot.
The special anatomical focus of this pose is the uterus. it helps to solve many problems related to the uterus and thus is very beneficial for the women.
This pose has various beneficial therapeutic applications and is highly recommended for people with certain ailments. It is especially beneficial for those people who are suffering from either fallen arches or flat feet as the pose can stretch and strengthen these areas and makes them stronger. It is a very energizing pose and it also helps to open the chest and the heart. This will help to improve the blood flow and gives fuller breaths. This is highly beneficial and makes you more energetic. It also helps to increase the flow of blood to the uterus and the ovaries and is thus beneficial for the women.
It is a very beneficial pose and it will help in many ways to the body, mind and the soul. Regular practice of this pose will give you the physical and mental strength for a healthy living and will also keep you free from certain diseases and stress and tensions. Some of the other important benefits of this pose are as follows -
It is highly beneficial for the back as it helps to strengthen the muscles of the back.
It also helps to improve the posture.
It stretches the hips and the quadriceps and makes them strong and flexible.
It is a very good way to rejuvenate the knee joints as the psoas muscles and the quadriceps are stretched in this pose.
It is very good for digestion as it stimulates the abdominal muscles.
This pose is highly beneficial for the entire front and back of the body as it stretches the joints and muscles and strengthens them.
It is also beneficial for many vital parts of the bodies like the throat, chest, abdomen, groin, thighs and the ankles, among others.
It stimulates your energy and makes you relaxed by releasing tensions and stress from different parts of the body.
This is a very beneficial pose however do not do it if you have any neck, shoulder or lower back injuries. It is also not a very beneficial pose for people who are suffering from problems like migraine, high blood pressure and insomnia. It is also advisable to consult a trained yoga professional before practicing any yoga poses to check its suitability and also to learn it the right way for maximum benefits. Certain yoga poses should be avoided depending on the medical condition one has.
This is quite an advanced pose, hence beginners may find it a bit tough, however with practice one can easily master it. Beginners can use a bolster while practicing this pose which helps them to get the flexibility and strength that is needed to perform this pose. For more easy way to do it the bolster should be placed under the lower ribs as this will help him/her to lift the upper body better. The person's free arm should be pressed onto the floor in front of this prop. Beginners should also first do the entire basic pose to improve the flexibility and strength of the body.
One important variation of this pose is the Cobra Pose (Bhujangasana).
Some of the poses one need to master before attempting this pose are the Cobra Pose (Bhujangasana), Reclining Hero Pose (Supta Virasana), Hero Pose (Virasana). Learning this poses will help them perform this pose better and acquire maximum benefits.
One can follow up on this pose by other poses like Downward Facing Dog (Adho Mukho Svanasana) and the Eagle Pose (Garudasana).