HOW TO GET INTO POSE-

1. Sit in Dandasana (Staff Pose), legs extended in front of you, rotate your thigh inwards, toes pointing upwards.
2. Keep your body upright, gaze forward.
3. Roll your shoulders back and down, place your palms on the floor slightly behind your hips, spread your fingers, fingers pointing forward to your toes.
4. INHALE- raise your hips off the floor, roll over your heels and place your soles on the floor. Lift your front torso, opening up your chest and stretch your front torso.
5. Keep your neck elongated, shoulders away from your ears.
6. Slowly drop your head back without compressing the back of your neck.
7. Hold for 30 seconds.
8. EXHALE – slowly lower your hips down and sit back in Dandasana.

 
POSE BENEFITS

1. Strengthen your arms, wrist.
2. Strengthen your back, and hamstring
3. Stretch your front shoulders, front torso, front ankle
4. Opens your heart.
5. Strengthen core muscles, improve balance
6. Massage your abdominal organs

 
CHAKRA RELATION

1. Stimulate  Manipura chakra, Vishudha Chakra

 
CAUTIONS

1. Wrist injury
2. Shoulder injury
3. Neck pain or injury

 
MODIFICATION

1. For beginner, you may start with reverse table top pose.

–          Sit in Dandasana. Bend your knees and place your feet on the floor. Palms behind your hips.
–          Inhale and lift your hips up, press through your thumbs and toes, come into reverse table top pose.
 
COUNTERPOSE

1. Forward bend poses
2. Chaturanga Dandasana