Yoga Bakasana (heron pose)

Stages

1. Pre Pose Padmasana.
2. Place the palms to the front with fingers well stretched before the chin.
3. Raise (lift) the padmasana and rest the shins on the back-side of both arms. For that bend the hand suitably in at the elbows. Gaze to the front.

Benefits

1. Same as paschimottonasana, increased strength in the stomach and intestines.
2. Strengthens the arm and abdominal muscles.
3. Improves balance, focus and concentration.

Precautions

1. Balancing, weak arms, heart trouble, hypertension, knee pain.