Benefits:

For your body:

• Stretches intercostal muscles and increases flexibility
• It opens up lung capacity.
• Strengthens latissimus dorsi and upper/mid-back muscles

For your mind:

• It builds trust in oneself, and you can keep your balance.
• It brings more awareness to the bottom of your feet and stabilizes you.
• It teaches you to release stress, and everything will be okay.

For your spirit:

• Have less fear and more courage
• It opens your heart to what is really in front of you.
• Centers you to cultivate greater balance within

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

Modifications:

• Place your palms on your lower back or upper glute for support.
• Bring your thumbs to your sternum with palms together, “prayer hands” on your chest, easy for your shoulders.
• Reach your arms overhead with palms together or with a steeple grip, advanced level to grow strength and flexibility.

Pose Description:

1. Stand up.
2. Plant the soles of your feet down onto your mat.
3. Open your palms externally and reach your arms over your head.
4. Draw your shoulders down your back and lift your chest.
5. Taught and engage your core throughout this posture.
6. Bend your elbows starting with an obtuse angle like a diamond.
7. Cactus your arms at your elbows at 90 degrees if comfortable.
8. Raise your gaze about a 33 to 45-degree angle forward and up and face your palms in the same direction.
9. Slowly fall backward as you root down only to the edge of your comfort.
10. Gently engage your transverse abdominals to support your spine.
11. Exit through Moutain Pose.

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