Objective:

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:

  1. Begin with the hands and knees on the mat, aligning the wrists under the shoulders and the knees under the hips.
  2. Straighten the elbows while relaxing the upper back. Then, tuck the toes and lift the knees off the ground, keeping them bent.
  3. Reach the sit bones up and back. Draw the lower abdomen in to support the spine.
  4. Keep the gaze between the feet or toward the navel.
  5. 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.
  6. 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.