It brings oxygen to the brain and increased blood flow to the body. It elongates the neck and spine. The hamstrings, calves and Achilles tendon gain flexibility in this pose. The wrists, arms, shoulders and abs gain strength.
- Begin in a standing Forward Fold. Bend your knees, placing your hands on the mat.
- Step back about four feet. You should look like a tent or an upside-down letter "V".
- Line up the index fingers so they are parallel to the sides of your mat. This will assist you in turning the eyes of the elbows forward. Spread your fingers wide and distribute your weight on the four corners of your hand. Have straight arms but don't lock the elbows.
- Press the mat away from you and lower your shoulders, opening the heart towards the floor. Let your arms and torso be on the same plane.
- Maintain a flat back, hinging at the hip crease. It is more important to have a flat back than to have straight legs or heels touching the floor.
- Knit your ribs together, bringing in your belly like you are tightening a corset.
- Press your thighs back without locking the knees.
- Let your head be a natural extension of the spine, on the same plane as the torso/arms. This allows you to extend the crown of the head forward to elongate the neck. Another option is to let the head hang, and shake it gently yes and no.
- Breathe deeply and steadily, in and out through the nose.