Getting into the pose:
- Sit with legs stretched in front and place hands behind the back on the mat. Drop head backwards, stretch sternohyoid muscle to keep neck and throat relaxed.
- Inhale, lift hips high. Push and extend feet into the floor
In the pose:
- Contract transverse abdominis plus gluteus maximus, strengthen rectus femoris to support the lower body part and lift up hips as high as possible.
- Stretch pectoralis major, anterior deltoid to keep chest open.
- Contract trapezius and strenghthen brachialis to support the shoulder.
Variation:
From step 2, inhale and lift right leg straight up. Exhale and lower right leg. Inhale, change to lift left leg up.
Limitation:
If muscles at the legs and abdomen, chest are not strongly engaged, knees will be bent, hips will be low and chest will be not open respectively.