Exercise Videos
Yoga
Benu bird pose / Benvasana
By FITTR
0 min read
20 Jun 2022
Preparation
The practice of Benu Bird Pose helps to stretch the hips, inner thighs, hamstrings, lower back, and abdominal muscles. It also opens the shoulders and the chest. Let's look at it.
Method
Step 1
Begin the practice seated in Vajrasana keeping the back straight
Step 2
Inhale, extend the right knee towards the side, in line with the hips and lift the heel, pressing the toes firmly on the ground
Step 3
Stretch the other leg out to the side and place the sole of the foot on ground with toes pointing forward
Step 4
Exhale and maintain the balance
Step 5
Shift the left hips to avoid pressure on the left ankle
Step 6
Inhale, stretch the arms back and towards the side at shoulder level, parallel to the ground, with the palms facing down
Step 7
Lift the torso upwards, pull the belly in and come in a forward bend, lifting from the hips
Step 8
Stretch the spine forward, coming parallel to the ground with the chest and shoulders, and throw the arms outwards and backwards
Step 9
Stay here for about 3-4 breaths
Step 10
To release, inhale looking up, and slowly raising the chest, abdomen, hips up and to come, and exhale to bring the leg back to the centre and sit in Vajrasana
Step 11
Repeat the same from the other side
Step 12
And that's how you do a Benu bird pose
Step 13
Precautions: People suffering from an injury to the ankles, knees, hips, hamstrings, pelvic floor muscles, shoulders, lower back, neck, rib cage, etc
Step 14
should avoid this pose
