MAN ON THE MAT with Ravi Dixit



  • Increases flexibility. This asana stretches the muscles of the feet, ankles, knees, thighs, hips and lower back and enhances overall flexibility. It also helps release tension and tightness, allowing for a greater range of movement.
  • Improves spinal health and overall body posture
  • Stimulates blood circulation.
  • Can help relieve digestive and menstrual issues.


  • Don’t force yourself into the pose. This asana requires flexibility which takes a lot of practice, time and patience. Always warm up thoroughly before attempting this pose and do not push yourself beyond your limits.
  • Avoid rounding the spine. It is important to maintain proper alignment with a straight spine. Rounding or hunching can strain the lower back.
  • Keep your shoulders relaxed and away from your ears. Avoid leaning forward, as this can create tension in the neck and upper back.


  • Beginners can start with keeping the feet in Baddha Konasana with joined heels. Position them horizontally under the perineum and then sit on the feet.
  • You can modify the pose with props such as blocks or blankets to support the knees or hips.
  • To maintain your alignment and balance, you can sit against a wall for support.
  • Focusing on your breath while doing this asana is important. It will help calm your mind and improve concentration. Practice Ujjayi breath or deep belly breathing.


  • Gorakshasana is a challenging pose. If you’re new to yoga, please only practice this asana under the guidance of an experienced teacher and listen to your body and its limits.
  • Don’t practice this asana on a full stomach or when the body is too tired.
  • Avoid this pose if you have any feet, ankle or knee injuries or any conditions that may be aggravated by putting pressure on the toes, knees or ankle joints. If you feel discomfort or pain, come out of the pose, or modify it by using props, to ensure comfort and safety.

Follow Ravi Dixit on Instagram: @raviyoga_goa


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