THE ESSENTIAL YOGA POSES
- Come to your hands and
knees. Tighten your belly
muscles so that your back
is flat and parallel to the
ground. Extend your legs
behind you. Tuck your toes
under so that you end up in
a push-up position.
- Press evenly through
all ten fingers and spin the
inside of your elbows for-
ward. Draw your lower belly
in to avoid dropping your
hips. Without moving your
hips or legs, gently press
your thighs toward the ceil-
ing to engage them.
- Press your heels back as
if you’re trying to step on
the wall behind you. At the
same time, draw your chest
forward to lengthen your
spine. Hold.
GAZE: Top of mat or tip of nose
PRECEDING POSES:
Mountain pose
COUNTERPOSES: Down Dog,
Cobra, Up Dog, Chaturanga
PRECAUTIONS: If your wrists are
sensitive, you can come to your
forearms and do the pose there.
TIP: If the p ose is too dif ficult to
hold and your lower belly star ts
to drop toward the ground, lower
your knees directly below you,
but do not lif t your hips up.
