Featured Asana

Step by Step:
1. Come onto the floor on your hands and knees facing the outer edge of your mat. Slowly widen your knees from each other making sure to keep your abdominals engaged and your knees at a 90 degree angle.

2. Once your knees are at a comfortable distance from each other, lower your elbows to the ground with the intention of resting your forearms flat on the ground. Slowly, keeping the abdominals engaged and the spine straight, push the sit bones back towards the heels to where ever is most comfortable.

3. Make sure that the neck is kept in line with the spine, keeping the gaze to the floor.

4. To come out of the pose, release the 90 degree angle on the knees and push back to sitting on your heels.

Anatomical Focus:

• Lower back
• Groin
• Hips
• Inner Thigh
• Shoulders
• Triceps

Benefits:

• Calms the brain and helps relieve stress and mild depression
• Stretches the shoulders, back, inner thigh and groins
• Strengthens triceps
• Relieves lower back pain
• Improves flexibility in legs

Contraindications/Cautions and their Variations:

• Knee tension – put a blanket down for cushioning
• Back tension – do not take elbows to the floor
• Wrist tension – put a blanket under the wrists to decrease their angle
• Neck tension – keep gaze to floor
• Tight inner thighs – do not take the knees so far apart
• Low Blood Pressure – do not lower elbows all the way to the floor