Benefits:

• Strengthens your core, thighs, and ankles
• Encourages a stronger spine
• Focus on your body control

(DISCLAIMER: DO THESE POSES TO YOUR ABILITY; YOU ARE RESPONSIBLE FOR YOUR OWN BODY AND WHAT YOU DO. BE SAFE, AND YOU CAN BE SUCCESSFUL.)

Modifications:

• Leave your hands praying at your chest for a shoulder injury.
• Bend your knees less.
• Keep your gaze at about 45 degrees.

Pose Description:

1. Start from a forward fold position.
2. Firmly root your soles down evenly on your mat. (Toes together or close to each other.)
3. Keep bent knees and lightly engage thighs.
4. Lift your arms over your head.
5. Sit your glutes back to help stack your spine.
6. Rotate your palms toward one another.
7. Draw your shoulders down your back.
8. Keep your core girdled and controlled.
9. Lift your gaze level to the ground.

Relax, Rest, and Practice Again. You Can Do This! You Are A Yogi!