• Sit with your legs together and stretched out in front of you. Place your hands next to your hips on the floor.
• Flex your feet and extend out through the heels. Engage your thighs and actively press your sitting bones down.
• Draw your lower belly in and up.
• Slide your shoulder blades back and down along your spine. Bring the bottom of your shoulder blades towards each other, collar bones spread.
• Bring your chin slightly back and down and keep the base of your neck soft.
• Stay in this pose for 5 to 15 breaths. Keep engaging your abdominal muscles to maintain this pose.
Beginners tips • Sit up on a block or a folded blanket. Use as many props as you need to be able to sit with a straight back.
• If you find that keeping your legs together is uncomfortable, widen the feet to about hips distance apart. • Keep the knees soft and slightly bent if you feel too much sensation in your hamstrings.
• Strengthens the quads.
• Improves core stability.
• Strengthens the back muscles.
• Prepares the body for most seated poses.
Watch out for...
• Try to keep the natural curves of your spine:
• Notice if your lower back is rounding out, engage the abdominal muscles to maintain length in the spine.
• Conversely try to avoid over-arching the lower back and lifting the chest too much. Think about bringing the lower ribs towards each other so they are not flaring out.
• This pose can be done with feet slightly apart and with the arms stretched up overhead.
Alternative Pose Easy Pose Sukhasana
Variation Half Standing Forward Bend Ardha Uttanasana
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