 Step
by Step
Kneel upright, with your knees slightly
narrower than hip width apart and your hips, shoulders,
and head stacked directly above your knees. With your
hands, press down against the back of your pelvis.
On an inhalation, tuck your chin toward your sternum
and lean your head and shoulders back as far as you
can without pushing your hips forward. Firm your shoulder
blades against your back and lift the top of your
sternum. When your chest is maximally lifted, gradually
release your head back.
Before you arch all the way back and place your
head and hands on the floor, bring your palms together
in front of your sternum in Anjali Mudra. Then separate
your hands and reach them overhead toward the floor
behind you. Bring your hips forward enough to counterbalance
the backward movement of the upper torso and head.
Keep your thighs as perpendicular to the floor as
possible as you drop back. Place your palms on the
floor, fingers pointing toward your feet, then lower
your crown to the floor as well.
Press your palms, lift your head slightly off the
floor and raise your hips, opening your front groins
as much as possible. Lifting your pelvis as much as
possible, lengthen and extend your upper spine and
walk your hands to your feet. As you do, lower your
forearms to the floor. If possible, grip your ankles
(or, if you're very flexible, your calves). Draw your
elbows toward each other until they're shoulder width
apart, and anchor them firmly on the floor. Extend
your neck and place your forehead on the floor.
Take a full inhalation to expand your chest. Then,
exhaling softly but thoroughly, press your shins and
forearms against the floor; as you do, lengthen your
tailbone toward the knees and lift your top sternum
in the opposite direction.
Hold the pose for 30 seconds or longer, further
expanding the chest with each inhale, softening the
belly with each exhale. Then release your grip, walk
your hands away from your feet, and push your torso
back to upright with an in hale. Rest in Child's Pose
for a few breaths. |
