Follow the following steps to perform this pose -
Start with tadasana and squat down with the feet a little apart. Keep your knees wider than your hips and place the hands in front of the floor, flat.
Now with your hands firmly placed down, especially the knuckle of the index finger and thumb, lift the hips high keeping the elbows bend at 90 degrees.
After this place your knees high up on your arms or you can even squeeze the outer upper arms with your knees. Hug your elbows and knees in, exhale and round strongly through the upper back drawing your side waist up, using your abdominals.
Now squeeze in and up and bring the weight forward, so that the elbows end up straight over the wrist.
After this inhale and let the heart come forward and allow one foot to come up. If you can bring both the feet up. Bring the heels and big toes together and lift the heels up over time towards the buttocks.
Hold on to this position for about 5 to 10 breaths and later come back into a squat when you are ready.
The main anatomical focus of this asana is the wrists. It helps to make the writs strong and eliminates any problems related to it.
There are many therapeutic applications of this asana like it helps to build self confidence and trust in ourselves which will enable us to meet all the challenges in life. It helps to inculcate a sense of positive thinking thereby eliminating feelings of hesitation and doubt. It also helps to improve the functioning of digestive system and problems like heartburn and acidity reduces.
There are many benefits of this particular pose. Some of them are as follows -
It makes the arms and the wrists stronger and flexible.
It helps to stretch the upper back.
It makes the abdominal muscles strong and eliminates all the problems related to it.
It helps to open up the groins.
It also helps to tone the abdominal organs and makes it stronger and thus healthier.
It strengthens the inner things and the core.
It helps to improve the sense of balance and makes your body stress free.
Helps to eliminate fatigue.
Even though it is a very beneficial asana there are certain instances one needs to avoid it. One should stay away from it in case they have Carpal tunnel syndrome or in case of pregnancy. It is not considered a very good or beneficial for pregnant women. Also be cautious and keep the neck straight while performing this asana to avoid any sprains or strains. Always take the help or guidance of a trained yoga professional to ensure that you do it properly to extract maximum benefits.
Initially beginners might find this pose a little tough. They usually tend to move into this pose by lifting their buttocks high away from their heels. While performing this pose one should always keep themselves tucked tight, with the heels and buttocks close together. when it is time for you to take the feet off the floor, push the upper arms against the shins and draw your inner groins deep into the pelvis. This will make the lift easier for you.
An interesting variation can be bought to this asana by giving it a twist - the Parsva Bakasana. When you squat keep your knees together and exhale. Turn your torso to the right bracing the left elbow to the outside of the right knee. Now work your arm along the knee until it is firm against the upper arm, near the armpit. Now set the hands on the floor, lean to the right and lift the feet off the floor on an exhalation. Balance with the outer left arm pressed against the outer right leg. Straighten the arms as much as possible and hold on to this pose for about 20 to 30 seconds. Exhale back to the squat and repeat all the steps with the other arm for the same length of time.
Those who face difficulty performing this asana, especially lifting off from the floor, they could do so by squatting on a block or other height, to help the feet go a few inches above the floor.
A partner can be of great help when the person is reluctant to or not able to lean forward and take their feet off the floor. First squat in the ready position, hands on the floor and up on the balls of your feet. Now ask your partner to stand in front of you and as you lean forward the partner will support your shoulders with their hands and prevent you from toppling forward onto your face or head. Stay in the pose for few breaths enjoying the balanced position, firmly secured by the hands of your partner.
You can try out some basic poses before you try this out. Some of the preparatory poses for this asana are - Adho Mukha Svanasana, Baddha konasana, Balasana, Plank Pose and Virasana.
Once you have successfully completed this pose, you can follow it up by other poses like Adho Mukha Svanasana, Chaturanga Dandasana and Plank Pose.
At times this pose can be really painful, especially on the wrists. To avoid this try to curl the fingers slightly instead of spreading them on the floor. This should help to take off some pressure from the wrists and thus reduce the pain. Helps to Cure: digestive system, heartburn, reduces acidity, stimulates respiratory system and also helps you to control diabetic.