| 1. |
From Urdhva Hastasana, swan dive the arms out to the side while folding forward. |
|
 |
|
 |
|
|
|
| 2. |
Make sure the fold come from the hips, deepening the hip creases, and not from the back. |
|
|
|
|
| 3. |
Bring the fingertips in line with the toes and press the palms flat. |
|
|
|
|
| 4. |
Engage the quadriceps muscles of the thighs. The more you use your quads, the more the hamstrings (the muscles on the back of the thighs) will open up. |
|
|
|
|
| 5. |
Bring your weight a little bit forward into the balls of your feet so that your hips stay over the ankles. |
|
|
|
|
| 6. |
Let your head hang. |
|
| |
| Beginners |
|
|
|
|
|
| |
Bend the knees if you need to in order to bring the palms flat. Then work on straightening the legs. |
| |
|
|
|
|
|
| Benefits |
|
|
|
|
|
| |
Improves heart functionality, useful in cholesterol management and reduces stress and anxiety. |
