- From all fours (on your hands and knees) firm your hands down, fingers spread, base of index finger grounded.
- Keep your upper arms and shoulders rotated outwards while your forearms rotate in.
- On an exhalation, push the floor away from you, lift your hips and push yourself back into the down dog pose, an upside down V pose.
- Keep your knees initially bent to lengthen the spine, taking the hips up and away from you. Then if possible straighten the legs, while maintaining the length in the spine.
- Press upper arms towards each other, shoulder blades down along the spine, but keeping the space across the tops of the shoulders.
Hold for 30 seconds to 1 minute with smooth steady breathing.
Benefits: Strengthens upper body, arms, shoulders, chest and legs. Stretches chest and shoulders. Extends the entire posterior chain including ankles, calves, hamstrings and spine. Promotes mental calmness. Generates overall body vitality. Stimulates blood circulation and helps drain the sinuses.