• Stretches your hips, hamstrings, and calves
  • Strengthens your ankles, quadriceps, and shoulders
  • Tones your abdominal muscles
  • Decompresses the spinal column
  • Removes fatigue
  • Carpal tunnel syndrome or arthritis
  • High blood pressure
  • Eye or inner ear infection
  • Late-term pregnancy
1

Come into a tabletop (hands and knees) position.

2

Spread your fingers and bring your wrist crease parallel to the front of your mat. Press downward into your hands. Pay special attention to root the index finger and thumb.

3

Curl your toes under and lift your hips up and back, creating an inverted “V” shape with your body.

4

Place your feet hip-width distance apart and your hands shoulder-width distance apart.

5

Press down and forward through the knuckles and rotate your biceps forward. Squeeze your elbows toward each other and lift the inner armpit.

6

Root your shoulder blades against your back ribs.

7

Draw your belly button in towards your spine.

8

Firm your quadriceps and slightly rotate the inner thighs back. Press your heels toward the floor.

9

Relax your neck and rest your gaze toward your ankles.

  • Tight shoulders: Place your hands wider than your shoulders and angle your fingers out toward the corner of your mat.
  • Tight hamstrings: Bend your knees or take your legs further apart.
  • Wrist sensitivity: Go on your forearms or place hands on a wedge-shaped block.
  • Anytime in your sequence
  • Especially nice after deep backbends
  • Spread your fingers and draw your forearms together.
  • Lift your hips and press down through your heels.
  • Engage your core.
  • Arching or rounding of the back
  • Hyperextension in the knees or elbows
  • Hunching shoulders