Instructions:
- From prone position, press the hands down by the sides of the back armpits
- Keep all the metatarsals touching on the yoga mat
- Press the hands and feet down simultaneously
- Exhale and lift up the trunk and thighs
- Keep pinky toes pressing down
- The infraspinatus muscles should be nicely engaged
- Spread the skin of the chest to the sides
- Move the head backwards only after full mobility in shoulder blade and retraction has been achieved
Variations :
- Rest the blocks underneath the hands for greater mobility in the shoulders
- Use a chair in case of lower back pain
- Use a belt around the thighs to bring firmness in the lower part of the body
Benefits:
- Makes the spine supple
- Makes the shoulders supple
- Expands the chest and makes lungs elastic
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