Featured Asana

Description:

Lie on your belly, knees hip width apart

• Resting your chin on the floor, bend your knees and clasp feet or ankles
• Spread your toes and press through the ball of the big toe
• Inhale press your knees into the floor and lift your hips upwards the mat.
• Exhale and scoop your tailbone extending outward toward your knees
• Inhale and lengthen the sides of your body from your hips to your armpits
• Exhale and draw your shoulder blades onto your back, press your feet powerfully into your hands and lift your legs and torso off the floor, only belly staying on the floor.
• Draw your shins in and keep your thighs parallel
• Remain here for a few breaths
• Drishti – forward, on the floor, or directly under nose

Coming out:
Exhale, lower your knees, release your hands and rest on your belly, turning your head to one side or resting it on your hands.

BENEFITS:

• Stretches the ankles, calves, thighs & spine
• Strengthens the spine
• Opens the chest and throat
• Aids digestion
• Energizes the mind and body
• Reduces stress
• Relieves mild depression and anxiety

PRECAUTIONS:

• Knee, neck or low back discomfort
• Instability or dizziness
• Do not hold your breath

MODIFICATIONS:

• Knee injury: instead of grasping your ankles do the “skydiver” wtih arms out to the side instead of clasping feet, keeping the knees bent - lift knees & chest on exhalation. No connection of hands to ankles is necessary and will reduce the strain on the knees.
• Neck Injury: Keep your gaze on the floor. If this is not enough to find comfort, go back to the gentle variation of “skydiver” as above.
• Tight Hips or low back discomfort: Keep knees wider apart than hips, creating space for lumbar spine.