This pose can strengthen the ankles and increase their flexibility. It is particularly beneficial for individuals who spend long hours standing, as it provides rest for the feet. Additionally, it can improve the flexibility of the spine and shoulders. This pose also helps stimulate the abdominal organs, thus aiding in digestion.
Pose One
Start with feet together, squatting on the ground with the soles and heels of the feet touching the floor. The back of the thighs should be pressed against the calves.
Pose Two
Twist the torso, head, and arms to the left by 90 degrees. Join the hands in front of the chest, lifting the head and directing the gaze upwards.
Pose Three
Separate the hands and extend the arms towards the back from both sides of the torso. Rest the right armpit on the outer side of the left knee, bending the right elbow. The right arm should wrap around the left knee and leg, with the right hand holding the left hand. Engage the muscles of the lower legs to maintain balance and hold this pose for 30-60 seconds while breathing normally.
Pose Four
Lower the hands and return to an upright position. Twist the torso to the right and repeat the pose.
