Benefits: Benefits Strengthens legs, knees ankles. Softens and stretches the joints and ligaments in the arms, shoulders and legs. Helps to relieve cramping in the legs.
Cautions: Balance (especially in later pregnancy)
|Fig. 1||Fig. 2||Fig. 3|
- Stand in mountain pose, finding equal weight through the feet.
- Find a point of focus about 1½ metres in front of you on the floor.
- Bend your knees slightly and cross your left thigh over your right thigh resting your toes on the floor next to your right foot. (fig 1)
- If you can, draw the left foot upward and wrap it around your right calf.
- Cross your arms at the elbows, left over right.
- Try and join the palms together with the fingers facing upwards. (fig 2)
- Hold for five breaths.
- Slowly release the leg and arms with control coming back to the Mountain Pose (standing position).
- Find your centre again, and change sides crossing the right foot around the left leg and the right arm over the left.
- If you are uncoordinated – try practising the arm and leg positions separately to begin with.
- If the palms don’t touch just take hold of the wrist or arm.
- Once you are steady – Interlock hands and try lowering the elbows to rest on your top knee, then rest chin on hands. (fig 3)