By Yoga Journal
Strengthens the back; opens the shoulders, chest, and quadriceps; can help boost mood and energy.
- Come to your knees, with your legs hip-width apart. Place your hands on your hips, with your thumbs on your sacrum, the bony plate at the base of your spine. Keep your hips over your knees and internally rotate your thighs, squeezing them toward each other.
- Inhale to engage your lower belly and reach your tailbone toward your knees, creating space between your lower vertebrae.
- On another inhalation, lift your sternum and draw your elbows toward each other, allowing your rib cage to expand.
- Keep your chest raised, your core engaged, your spine long, and your chin tucked as you drop your hands toward your heels.
- Press the heels of your hands into the heels of your feet while draping the fingers over the soles. Keep lifting through your sternum.
- Now lift your shoulders to allow the trapezius muscles between the shoulder blades to rise up and cushion your cervical spine. Gently lower the head and neck and gaze at the tip of your nose.
- To exit the posture, bring your chin back toward your chest and your hands to your hips with your thumbs on your sacrum. Engage your lower belly and use your hands to support your lower back as you come up slowly.
About Kino MacGregor
Pro Teacher, model and certified Ashtanga Yoga teacher; the author and producer of multiple yoga books, DVDs, and online courses; co-founder of Miami Life Center; and founder of Miami Yoga Magazine. Learn more at kinoyoga.com and @kinoyoga.