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Introduction

AJ (Alternate Jaw) is a popular yoga asana that involves stretching and toning various muscles in the body. This pose is also known as Parsva Bakasana or Side Crane Pose. In this article, we will provide a step-by-step video tutorial of how to do AJ, high-quality images for reference, and the benefits of performing this pose, particularly when sitting and alternating between lifting both legs.

How to Do AJ

Follow the steps below to perform AJ correctly:

1. Start in the Tadasana or Mountain Pose, with your feet hip-distance apart, and your arms by your sides.

2. Slowly bend your knees and lower your hips down into the Chair Pose or Utkatasana.

3. Place your hands on the floor, shoulder-width apart, and spread your fingers wide.

4. Shift your weight onto your hands and lift your hips up, straightening your arms. Your body should now be in an inverted “V” shape.

5. Twist your torso to the left, bringing your right arm under your left thigh.

6. Keep your elbows bent, and try to touch your palms together. If your palms do not touch, keep them together as much as possible.

7. Focus your gaze on one spot to maintain your balance.

8. Hold this position for 20-30 seconds.

9. Release the pose by slowly lowering your hips back down into the Chair Pose, and then returning to Tadasana.

AJ Video Tutorial

Here is a video tutorial of how to do AJ correctly:

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High-Quality Images of AJ

Below are some high-quality images of AJ for reference:

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The Benefits of Sitting and Alternating Between Lifting Both Legs

1. Strengthens the arms, shoulders, and core muscles.

2. Stretches the hips, groin, and back muscles.

3. Improves balance and flexibility.

4. Tones the abdominal muscles.

5. Clears the mind and reduces stress and anxiety.

6. Stimulates digestion and improves circulation.

7. Enhances overall physical and mental well-being.

Conclusion

AJ is an excellent asana to add to your yoga practice, thanks to its numerous benefits. With the help of our video tutorial and high-quality images, you can perfect this pose and maximize its benefits. So, sit comfortably, try alternating between lifting both legs, and enjoy the renewed sense of energy and calmness it brings.