I know i am far from perfect but the effort is certainly on to get there. You want to see the perfect pose.................... go here. Everything about the anatomy, benefits, the steps of getting into the pose, preparatory asanas are explained here beautifully. It leaves me only to share my experience with this pose. I can now hold it for barely 15 seconds. You may also feel a slight pain on the quadriceps resting on your thigh because of the pressure created. And it works wonders for building a shapely upper body.
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