Prasthbadhasan

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How to perform Prasthbadhasan

Sit with your knee bent and your soles flat on the floor. Keep your feet together and pull them as close to your perineum as you can.


Open your knees apart without moving your feet. Lean forward with your upper body and bring your shoulders and arms in front of your knees. Take care not to lift your buttocks off the floor.


Straighten your arms and try to grab your hands from your back.

Benefits of Prasthbadhasan

This yoga pose strengthens your arms, shoulder and neck muscles. It opens the chest and helps in achieving a good posture by making you stand straight instead of hunch-backed.
It additionally brings flexibility to the whole body.

Focus Points

The focus of Prasthbadhasan is of course to bring the hands together but before this step is achieved you need to concentrate on bringing the feet closer and your shoulders in front of your knees.


Take care that you sit with your buttocks on the floor.

Tips and Help

In the beginning you might have difficulties even bringing your legs close enough to your body. With regular practice and time however you will be able to push your shoulders more and more to the front. Keep on trying, you will succeed!

When to Avoid Prasthbadhasan

Do not go into this yoga posture if you have injuries of the shoulders.

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