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Benefits:

For your body:

• Transverse abdominal engagement and latissimus dorsi increases strength
• Engages sternocleidomastoid muscles to improve your neck strength
• Gives you a connection from your quads to your intercostal muscles

For your mind:

• Strengthens the concentration of your breath and the way it moves your body near your pelvis
• Builds focus towards your muscle engagement awareness
• Relaxes your thoughts so your jaw and brain connection becomes more fluid to relax your smaller muscles

For your spirit:

• You are the master of your energy
• Increases your confidence to control yourself
• Teaches to learn with ease about how growth happens

(Your body is your own so be sure to do these poses the certain way your body needs to do them, not the way my body does them in the pictures.)

Modifications:

• Use a block beneath your hands.
• Use a towel or block under your forehead.
• Lift your hips off your heels to support your knees and place padding underneath them to avoid pain.

Pose Description:

1. Start in a tabletop position.
2. Bring your knees and toes to touch.
3. Sit on your heels and flex your thighs.
4. Reach your arms over your head and “steeple” grip your fingers to extend your spine.
5. Release your hands to a prayer position, latch your right thumb over your left.
6. Lock in your arms and torso.
7. Slowly hinge at your hips forward with a flat back the whole way to the floor.
8. The “knife-edge” of your pinky fingers touch the mat first.
9. Softly place your forehead on the mat and relax your jaw.
10. Maintain your flex thighs and torso and arms.
11. Breathe here for a few cycles.
12. Exit the way you entered.