THE ESSENTIAL YOGA POSES
- Lie facedown on your
mat. Bend your elbows and
place your hands alongside
your lower ribs so that your
elbows are stacked directly
over your wrists.
- Press the tops of your
feet into the mat. Roll your
inner thighs toward the
ceiling as you hug your
outer ankles in. Relax
your glutes.
- On an inhale, press
into your hands to fully
straighten your arms.
Keep pressing the tops of
your feet into the mat so
that your thighs lift off the
ground. Keep your shoul-
ders relaxed away from
your ears as you draw them
back and down.
GAZE: Slightly up
PRECEDING POSES: Cobra, Sphinx
COUNTERPOSES: Down Dog,
Standing Forward Fold
PRECAUTIONS: If you have
any lower back issues, stick to
Cobra with the arms bent.
TIP: Make sure to engage your
le gs here so that you don’t
let the weight of your b o dy
sink into your lower back.
