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Benefits:

For your body:

• Opens blood flow to your finger-tips and knuckles, by strengthening your muscles in your wrists
• Strengthens your elbows ligaments and stabilizes your shoulder joints
• Stimulates your spines fascia to give you better spinal strength and overall back support

For your mind:

• “Am I putting to much pressure on my jaw and chin?”
• Deepens the focus of your arm joints and how they are strengthened
• The concentration of your breath to the very smallest muscles of your body can increase your awareness of mind in your body

For your spirit:

• This pose will give you more awareness of what flexibility in your body is and can be
• Gives you a lower perspective of the world which can make you feel taller the next time you stand
• This pose gives you gentleness and the sight that strength can exist at exactly the same time as being gentle

(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:

• Leave your hands on the side of your hips.
• Just avoid this pose if it causes you pain in your elbows.
• Lift only an inch of your mat, using less muscle engagement.

Pose Description:

1. Start in a belly-down position.
2. Bend your knees and lift your hips off the mat.
3. Flip your hands under your pelvis with pinkies touching.
4. Extend your arm and press your palms into the mat.
5. Lower your hips onto the back of your hands.
6. Lengthen your legs and touch your toes together.
7. Have your chin on your mat and with no pressure in your jaw.
8. Extend your right leg and lift your thigh off your hand.
9. Plant your right palm down and hover your wrist and extend your arm.
10. Breath here for a few cycles and then switch legs slowly.
11. (You can do both legs in the same way as one.)