▫️Start in hero pose with knees together & hands on your thighs
▫️Place your hands behind you, pressing hands into your soles with your fingers facing front
▫️Lean back, placing you elbows unto the mat
▫️Recline all the way down to the mat, placing head on the mat & hands on your lower ribs
▫️Option 1: Place hands above your head, holding elbows and pressing shoulders into the ground, tuck chin & lift your rib cage upwards away from hips
▫️Stay here for as long as you can
OR
▫️Option 2: From pose 4; place finger tips on ground next to your head, push shoulders & back off the floor, place crown of head on the ground. Hold elbows and place arms over head on the ground. Push you elbows and pelvis into the ground so your back forms a bow
▫️Stay here for as long as you can
BENEFITS OF ASANA:
▫️Stretches the thighs, knees, ankles, abdomen & hip flexors.
▫️Strengthens the arches of feet.
▫️Improves digestion.
▫️Relieves tired legs.
BEGINNER TIPS:
▫️Keep knees as close together as possible.
▫️Feet & ankles should be alongside your hips.
▫️Feet or knees should not splay out.
▫️Get out of the pose immediately if you feel pinching or any pain.
▫️Use a bolster or block(s) under your back if it’s more comfortable for you.
▫️Use a blanket under the knees if your knees aren’t on the ground.
WARM UP:
▫️Back
▫️Shoulders
▫️Hip flexors
Very Important: Listen to your body. It’s okay if you are at picture 1 and can’t go further right now. Keep practicing consistently and you will improve.