Objective:

To strengthen the arms, wrists, shoulders, abdominal muscles, and spine. This pose stretches the upper back and groins whilst improving flexibility for the spine and lower back. Twisting your torso also massages the abdomen, which will improve digestion and helps with detoxing.

Safety Instructions and Technique:

  • Begin in a squatting position facing the front of your mat. If your heels don't rest comfortably on the floor, use a yoga block to support them.
  • Be on the balls of your feet with your knees together, with your palms flat on the floor about a foot in front of you. Your hands should be about shoulder's distance apart from each other. 
  • Keeping the palms in place, pivot on the balls of your feet to turn your knees to face the left side of your mat.
  • Start leaning forward, keeping your head raise. Make sure to keep in position, as if your head drops, it can tip your whole body over.
  • Begin to bend your arms toward a 90-degree angle, making your upper arms into a little shelf, taking the weight of your body. Place your knees on your left side of your body.
  • Keep leaning forward until your upper arms are just about parallel to the floor and your feet start rising off the mat. Lift both feet so you come to balance just on your hands.
  • Straighten your legs so that the lower body is in parallel to the mat and the upper body is perpendicular
  • Lean back and straighten your arms to bring your feet back down.
  • Turn your knees towards the right side of your mat.
  • Bend your knees to a half-squat, thighs parallel to the floor.

Make sure you do not let your head drop. This will cause you to tip forward and lose balance. Keep your gaze up.

Avoid if:

You have any lower back, wrist, or shoulder injury or condition including carpal tunnel syndrome or if you are pregnant.