Asana name: Difficult Pose

Sanskrit name: Sankatasan

Meaning: Difficult Pose

General Benefits:

It strengthens the leg muscles. Increases the blood supply to and loosens the leg joints.

Benefits for Women:

Therapeutic Applications:

Sciatica, Rheumatism, Hydrocele

Taking the Position:
In standing position, shift the weight of the body onto the right leg and bend it slightly. Lift the left leg up bending it slightly at the knee. The body is now balanced entirely on the right leg. Cross the left leg over the right thigh and hook the top of the left foot behind the right calf. The toes of the left leg should be on the left side of the right lower leg. The right leg remains slightly bent at the knee. Join the palms together in front of the chest.

Releasing the Positions:
To release the asana, release the hands and bring the arms to the sides of the body. Release the left leg. Place the left foot onto the ground coming back into standing position Practice on the other side.

Anatomical Focus:
Knees, hips, shoulders, entire spine.

Anatomical Awareness:


Keep the upper body straight. Gaze at a fixed point in front to keep balance.

Hunch the back or shoulders. Lift any part of the right sole off the ground.

Precautions & Contraindications:
People suffering from arthritis should only perform this asana under expert guidance.

Variations & Tips:
Initially, it may be difficult to wrap one leg around the other fully. Bending the right leg more will allow the left leg to be more easily wrapped around it.

Preparatory Poses:

Follow-up Poses: