- From normal sitting position come in vajrasana position.
Stand on knees, bend forward and place arms in front with palms facing downward. Now hands should be under shoulder and knees under the thighs.
Step right foot forward to the outside edge of the right hand.
Press toe of the left foot and arms to the floor, pushing hips forward, slowly slide left leg back with straightening the left knee.
Pushing torso forward, walk hands forwards until elbow touches the mat and come down on to forearms.
Press elbow to the floor and maintain balance. Gaze forward.
Hold the position for 30 secs to min as per capacity.
Release and Repeat procedure for 2 -4 times on each side.
- For beginner’s, it might be difficult to come down on forearms for that place a block underneath the elbows.
Place folded blanket or pillow underneath the knee for comfort.
- Raise elbow, press palm to the floor and slide right leg backward and left leg forward.
Place right knee beside the left knee and sit in Vajrasna position.
Precautions and Contraindications
- Knee or ankle injury
Peptic or duodenal ulcer
Severe back pain
- Abdominal pain
Recent abdominal surgery
High blood pressure Insomnia
Benefits of Utthan Pristhasana
- Opens the hips, chest.
Stretches and gives Strength to the inner thigh muscles.
Improve the flexibility of hips.
It stimulates and improves the function of abdominal organs.
Reduces extra fat from thighs, hips, and abdomen so useful in obesity.
It is helpful to relieve stress, anxiety, and depression. Calms mind.
Virbhadrasana 1 & 2 (Warrior Pose I and II)
Eka Pada Rajakapotasana