Technique of execution:

  1. Sit down in Dandasan, your back is straight, your legs are stretched forward.
  2. Place the palms on the floor next to the hips.
  3. Turn the shoulders out and pull the shoulder blades toward each other and down. Push your fingers into the mat.
  4. Without moving your palms, try to pull them with equal force farther from the body.
  5. Raise your hips, your heels under your knees or stretch your legs in front of you to get into a full pose.
  6. Do 3-5 respiratory cycles. Perform up to 3 repetitions.

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