Objective:

To bring a sense of calm to the head, neck, face, and diaphragm

Target:

Back, hips and hamstrings.

Safety Instructions and Technique:

Place yourself on a yoga mat and extend your legs straight in front of you in Dandasana (Staff Pose), with your feet apart. Place a bolster parallel lengthwise on top of your legs.Extend forward by tilting the pelvis forward and hold the outside edges of your feet with your hands. Lengthen your abdomen over the bolster and rest your forehead on the blanket.