To build strength in the biceps, triceps, shoulders, and upper back to prepare you for more challenging postures. By working with gravity to open your hamstrings.
Safety Instruction and Technique:
- Begin with the hands and knees on the mat, aligning the wrists under the shoulders and the knees under the hips.
- Straighten the elbows while relaxing the upper back. Then, tuck the toes and lift the knees off the ground, keeping them bent.
- Reach the sit bones up and back. Draw the lower abdomen in to support the spine.
- Keep the gaze between the feet or toward the navel.
- Bend your right knee slightly and back to position, bend left knee slightly, and back to position. Breathe evenly for a cycle of 10 breaths.
- Lower the knees to the ground to exit the pose.
Note: If you have limited flexibility, particularly tight hamstrings, may struggle at first. By bending the knees in the pose, it is easier for you to practice a downward-facing dog without rounding the back.