THE ESSENTIAL YOGA POSES
- Kneel on your shins, toes
tucked under and behind
you. Place your hands on
the back of your pelvis;
your fingers can point up
or down. Draw your elbows
toward each other so they
point straight back.
- Press your thighs for-
ward with glutes relaxed as
you imagine going up and
over a beach ball with your
upper spine.
- Bring your hands to your
heels. Keep pressing the
chest up and thighs forward.
GAZE: Tip of your nose
PRECEDING POSES: Cobra,
Up Dog, Half Forward Fold
COUNTERPOSES: Child’s
pose, Seated Forward Fold
PRECAUTIONS: If you have any
lower back issues, keep this back
bend smaller by maintaining
your hands on your sacrum.
TIP: If it is dif ficult to reach your
heel s , tr y pl acing a block on top
of them and reach for that instead.
