Patanjali’s Yoga Sutras / Pada 2, Sutra 46
– Steady and comfortable should be the posture –
1 – Take a position of Warrior 2 with the right knee bent, turn the palm of your right hand to face the ceiling.
2 – As you inhale, lift your right arm up to the ceiling. At the same time lower your left hand and slide it down your left leg. Pay attention to keep the length in both sides of the waist as you do so. Bring your shoulder blades towards the spine on the back and knit your lower ribs in, slightly engaging your core muscles. Lift your chest as you come into a gentle backbend. Look to your raised hand.
3 – Stay in the pose for as long as you feel comfortable. As you exhale, come back to Warrior 2. Repeat on the other side.
- Increases energy and stamina
- Stretches the side of the torso, arms, groins, hips, legs, and obliques
- Opens the hips, chest, and shoulders
- Releasing tension in the intercostal muscles
- Strengthen the whole lower body, shoulders, torso, and neck
- Improves the flexibility in the spine, inner thighs, ankles, and chest
Avoid this asana unless instructed any modifications by professionals if you have any of the below or feel uncomfortable any time during your practice.
- Recent or chronic injury to the hips, knees, or shoulders.
- Neck injury or pain – Instead of turning your head to look up, look straight down
- High blood pressure
- Balancing issues