As flexibility increases, the yogi can attempt to move deeper into the pose by holding the extended foot with both hands and touching the forehead to the shin.
Benefits of this pose include:
- Improves balance
- Stretches the hamstrings
- Strengthens the legs and core muscles
- Increases mental focus
- Stretches the hips, groin and the backs of the legs
- Improves posture
- Increases flexibility in legs and hips
To modify this asana, keep the lifted leg bent. A wall or yoga strap may be used for support and added stability.