Benefits 

• It Stretches the hip flexors, hamstrings, and groin. It creates low spine stability & strengthens the thighs, quadriceps, and glutes which contribute well to increase height.  

How to do? 

• Start in Adho Mukha Svanasana / Downward Facing Dog. 
• Step your right foot ahead, between your hands. Lower your left knee to the ground, sliding the foot back until you feel a good stretch in the left hip and thigh.  
• Sweeping the arms up alongside your ears. Turn the palms to face one another. Take your sight up to your fingertips. 
• Hold for 30 seconds.  
• Repeat same pose with other leg as well. 

Tips 

• Walk your hand up the leg and settle on the thigh. 
• Keep your hands on the floor, blocks or your hips and work on the stretch in the front thigh. 
• Use a towel or folded blanket under the knee for support. 

Warnings 

• Avoid if you have Hip pathologies, Low back pathologies, Groin injury, Knee injury or High blood pressure. 
• Always work within your own range of limits and abilities. If you have any medical concerns, consult with your doctor before practicing.