THE ESSENTIAL YOGA POSES
- Lie on your back. Bend
your knees. Place your feet
fl at on the ground, hip-
distance apart and parallel
to the side of the mat. Stack
your knees directly over
your ankles. Place your
arms alongside you, palms
face down.
- When you inhale, press
down into your feet to lift
your hips up toward the
ceiling.
- Roll your shoulders
toward each other under-
neath you. Interlace your
fi ngers. Reach your chest
toward the wall behind you
and tailbone to the backs of
your knees.
GAZE: Up toward the ceiling
PRECEDING POSES: Cobra, Sphinx
COUNTERPOSES: Happy
Baby, Knees into Chest
PRECAUTIONS: If you have
lower back issues, try turning
this into a restorative pose. To
do so, place a block on its low
or medium height underneath
your sacrum, the boniest part
of the back of your pelvis.
TIP: If it is dif ficult to cl asp
your hands underneath you,
grab the sides of your mat and
push down and for ward.
