Technique of execution:

  1. Sign in to Adho Mukha Shvansanu (Dog posture with a snout down).
  2. On inspiration, move the body forward so that the shoulders are above the wrists above the wrists, and the body - parallel to the floor.
  3. Tighten the outer parts of the hands towards the body and press the bases of the index fingers to the floor.
  4. Pull the scapula, and then expand them away from the spine.
  5. Expand the clavicles, leading them away from the sternum. Do not squeeze the back of the neck.
  6. Uniformly stretch the legs from the outer and inner sides, pointing the outer and inner edges of the heels back, and lift the abdomen from the floor.
  7. Push the front of the thighs up to the ceiling, resisting the coccyx: point it down to the floor and lengthen towards the heels.
  8. Point your gaze to the floor in front of you.
  9. Do not strain your throat and eyes.
  10. Stay in a pose from 30 seconds to 1 minute.

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