Benefits: Increases flexibility in spine, deeply opens lungs and chest, strengthens shoulders, spine and hips. Increases mobility in the thighs and hips.
Cautions: High blood pressure, Back injury, ankle and knee problems.
|Fig. 1||Fig. 2||Fig. 3|
- Start in a lunge position with the front knee over the ankle.
- Have your hands on floor for support. Slowly with each outward breath allow your hips to release towards the floor. (fig.1)
- If you are ready to go further, raise your torso and bring your hands to prayer position at the heart. With the inward breath lengthen the spine and open the chest, arching back slightly, with the outward breath sink your hips towards the floor. (fig 2)
- Try and keep your hips level.
- To go further lift your arms over your head and arch back more. Keep your back soft and be gentle with your body. (fig. 3)
- Stay for 5 – 10 breaths then lower your arms and chest and change sides.
- Finish by stepping back to Downward-Dog or Childs pose.
- If too much pressure under the knee — try placing a blanket under the back knee.
- If it feels too strong in the back — keep hands on the floor and work on lunge first.