Instructions:
- Sit in dandasana, hands by the sides of the hips and straight arms
- Tilt back without curling the spine too much
- Lift the legs up, with the feet higher than the head
- Inhale, then on the exhale lift the arms to the front
- Keep the wrists joints sharp and active
- Stretch the interphalangeal joints forward and bring heaviness in the wrists
- Bring shoulders back and chest forward
- Toes should be active and pulled up
- Lift the lumbar spine up
- Gaze straight
- Inhale, exhale and release the posture
Variations :
- Legs can be folded with shin bones parallel to the ceiling in the final posture
- A long yoga belt can be used as a strap behind the base of the shoulder blades and mounds of the toes
- A yoga chair can be used to do the posture
Benefits:
- Tones the abdomen and brings control in the core muscles
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