AnatomyBack, Chest, Hips, Shoulders
Pose TypeBackbend, Balance, Heart Opener
- Opens the chest and shoulders
- Stretches and strengthens the back muscles
- Opens the hip flexors
- Invigorates the body and mind
- Relieves fatigue
- Carpal tunnel syndrome
- Back, spinal, or rotator cuff injuries
- High blood pressure
- Begin in Adho Mukha Svanasana (Downward-Facing Dog). Reach your right leg toward the sky.
- Bend your right knee and stack your right hip on top of your left. Shift your shoulders above your wrists.
- Flip yourself over and slowly lower your right toes to the floor. Come onto the ball of your right foot with your right knee partially bent.
- Your right arm will naturally lift from the ground. Reach it forward and slightly down. Lift your hips toward the sky. Relax your neck.
- Stay in the pose for several breaths. Flip yourself over to return to Downward-Facing Dog. Change sides.
MODIFY OR REPLACE
- Draw your shoulder blades onto your back.
- Lift your hips toward the sky.
- Reach both hands to the floor to transition into Urdhva Dhanurasana (Wheel pose).
WATCH OUT FOR
- Collapsing into the bottom arm