THE ESSENTIAL YOGA POSES
- Come to your hands and
knees. Spread your fingers
wide. Make sure your hands
are shoulder-distance apart
and the creases of your
wrists are parallel to the
front of the mat.
- Tuck your toes under
and lift your hips up and
back to create a “V” shape
with your body.
- Straighten your arms
and roll the inner part of
the elbow forward while
pressing evenly through all
ten fingers. Press your heels
toward the mat.
- Spin your inner thighs
toward the back wall so
that your heels disappear
behind your second and
third toes.
GAZE: Between your
feet or at your navel
PRECEDING POSES: Cat/Cow,
Plank, Forward Fold
COUNTERPOSES: Mountain
pose, Extended Mountain pose
PRECAUTIONS: If this pose
pulls too tightly on your
hamstrings or bothers your
lower back, bend your knees
to create a sense of ease.
TIP: D on’t worr y if your heel s do
not reach the ground quite yet.
O ne day they will get there. Keep
pressing evenly into your hands.
Press your heel s toward the mat.
