- Sit in the squatting position with the feet apart and the buttocks above the heels.
- Place the palms of the hands on the knees.
- Take small steps in the squatting position.
- Try to keep the knees flexed so that the buttocks are not moved away from the heels.
- Walk either on the toes or the soles of the feet, whichever is most difficult.
- As you take a step forward bring the opposite knee to the floor.
- Take as many steps as possible, up to 50, and then relax in shavasana.
Breathe normally throughout.
- While walking: on smoothness of movement.
- While resting in shavasana: on the heart beat or breath and on the effects of the asana on the lower back, hips, knees and ankles.
People suffering from disorders of the knees, ankles or toes should not practice this asana.
This asana prepares the legs for meditation asanas and improves blood circulation in the legs. It also helps to remove constipation.