Benu bird pose / Benvasana

Workout Steps

• Steps 1

  Begin the practice seated in Vajrasana keeping the back straight

• Steps 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

• Steps 3

  Stretch the other leg out to the side and place the sole of the foot on ground with toes pointing forward

• Steps 4

  Exhale and maintain the balance

• Steps 5

  Shift the left hips to avoid pressure on the left ankle

• Steps 6

  Inhale, stretch the arms back and towards the side at shoulder level, parallel to the ground, with the palms facing down

• Steps 7

  Lift the torso upwards, pull the belly in and come in a forward bend, lifting from the hips

• Steps 8

  Stretch the spine forward, coming parallel to the ground with the chest and shoulders, and throw the arms outwards and backwards

• Steps 9

  Stay here for about 3-4 breaths

• Steps 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

• Steps 11

  Repeat the same from the other side

• Steps 12

  And that's how you do a Benu bird pose

• Steps 13

  Precautions: People suffering from an injury to the ankles, knees, hips, hamstrings, pelvic floor muscles, shoulders, lower back, neck, rib cage, etc

• Steps 14

  should avoid this pose