Instructions:
- Lie in the prone position
- Keep the skin of the sole of the foot spreading wide
- Inhale and exhale, lift the head, chest and legs from the floor
- Arms are off the floor
- Keep the triceps strongly moving toward the upper arm bone
- Lift the shins into the body and hit the calf muscle toward the shins
- Glutes are engaged
Variations :
- A block in between the ankles can be placed to bring firmness in the legs
- A folded blanket underneath the pubis can help to create more comfort in the lower back
- A belt on the thighs above the knees can help to release tension in the lower back
Benefits:
- Makes spine more supple
- Works to build strength on the extensors of the trunk
- Builds strength in the posterior compartment of the thighs
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