Step-by-Step Instructions
- Sit up with your legs stretched out straight in front of you, keeping your feet together and spine erect.
- Place your palms on the floor near your waist or at shoulder level with your fingertips pointing away from you. Do not bend your arms.
- Lean back and support the weight of your body with your hands.
- Breathing in, raise your pelvis up, keeping your whole body straight.
- Keep your knees straight and keep your feet flat to the floor. Place your toes on the ground. Let your head fall back towards the floor.
- Hold the pose and continue breathing.
- As you exhale, return to a seated position and relax.
- Repeat the posture with your fingers pointing in the opposite direction.
Benefits
- Strengthens the wrists, arms, shoulders, back, and spine
- Stretches the legs and hips
- Improves respiratory function
- Stretches the intestines and abdominal organs
- Stimulates the thyroid gland
Precautions
- Wrist injuries
- Neck injuries
Modifications and Variations
- To modify: Those suffering from any neck injury should either completely avoid doing this posture or use the support of a chair while practicing the pose.
Preparatory Poses and Follow up Poses
Browse our entire yoga poses library and learn more about each yoga pose in detail.
While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a Sri Sri Yoga course at an Art of Living Center near you.
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