 Step
by Step
Sit in Dandasana (Staff Pose) with
your hands several inches behind your hips and your
fingers pointing forward. Bend your knees and place
your feet on the floor, big toes turned inward, heels
at least a foot away from your buttocks.
Exhale, press your inner feet and hands down against
the floor, and lift your hips until you come into
a reverse tabletop position, torso and thighs approximately
parallel to the floor, shins and arms approximately
perpendicular.
Without losing the height of your hips, straighten
your legs one at a time. Lift your hips still higher
without hardening your buttocks. Press your shoulder
blades against your back torso to support the lift
of your chest.
Without compressing the back of your neck, slowly
drop your head back.
Hold for 30 seconds, then sit back down in Dandasana
with an exhale. |
