Lie on your stomach. Bring your forehead to the earth and the arms alongside your body with the palms facing down. Extend your legs straight back, hips distance apart. Press your weight evenly across the tops of your feet so that the heels don’t roll inward or outward.
On an inhale, peel your head, chest, shoulders, arms and legs off the earth.
Keep the neck inline with the spine and lengthen from the crown of your head all the way through the balls of the feet. Flex the feet and engage the core by drawing the navel in and up towards the spine.
Broaden through the collarbone and draw the shoulder blades down the back. Fingertips reach straight back with the pinky side of the hands facing the sky.
Your weight should rest on your lower ribs, belly, and pelvis.
Bring your gaze to your cheeks.
To release, take an exhale and bring everything down to the mat. Turn your head to one side.
- Strengthens abdominal muscles, legs, buttocks , upper body
- Opens the lungs
- Stretches the upper front body
- Promotes digestion
- Alleviates flatulence
- Back or neck injury
- Pregnant woman should not practice this posture