Objective:

To strengthen your shoulders, arms, core, and back. The pose improves the flexibility of your spine and stretches your hip flexors, and chest muscles,while improving the strength and range of motion of the neck muscles, gaining flexibility. Also keeps the leg muscles strong and well-toned.

Safety Instructions and Technique:

  • Get in the vajrasana or knees bent position and hold the elbows to measure the ideal distance. Then bring the arms to the ground and knees right under the shoulders.
  • Keeping the elbows tight, bring the hands closer and interlock the fingers so that your arms form a triangle. Do not let your elbows open out.
  • Rest your head on the ground with the back of your head in your hands.
  • Curl your toes, straighten your knees, pushing your hips to the sky.
  • Bring the right knee towards your chest, followed by the other knee. This will straighten your spine.
  • Keeping your knees folded, try to bring your hips and pelvis forward to hover over the top of your head. This is will be made easier as you begin to curve your spine into extension.
  • Raise your chin,bringing your head closer to your back.
  • Draw your two big toes toward each other to touch your head as your knees remain separate and wide.
  • To come out of the pose, neutralise your spine by straightening through your legs, coming to a forearm stand and then lower one leg down at a time to the floor.

Avoid if:

You are suffering from hip injury, back-related problems, high blood pressure, and heart conditions.