Instructions:
- Stand in tadasana with the skin of the inner ankles lifted to the groins
- Jump or step out 4 to 5 feet apart
- Press the outer heels firmly and expand the space between the metatarsals of the toes
- Knee caps should be pulled up and thighs should roll in
- Lift the chest up with an inhalation and bend the truck forward with an exhalation
- Rest hands down with straight arms in line with the shoulders
- Press hands and feet firmly and lift the skin on both sides of the wrists up toward the elbows
- Look up with a concave back and move the side ribs forward
- Exhale, move the head to the floor and touch the crown of the head down
- Lift the buttocks up along with broadening the back of the thighs
- Move the elbows to the shoulders
- Inhale lift the trunk up with the hands pressed down and arms straight
- Exhale and lift up the trunk
- Inhale and with exhalation jump your feet together
Variations :
- Trunk in the final posture can be kept elongated with arms straight at the elbows in case of lower back problems
- Head can be supported with a bolster or with a chair/block in case of high blood pressure
- A belt can be used around the ankles to bring firmness and grounding in the posture
- Feet can be placed on blocks to give demanding work to the leg muscles and to bring more length in the spine
- *This is a good alternative to headstand for those who cannot do it
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