- Start with standing in Tadasana.
- Bend at your waist and place your hands on the floor next to your feet. Make sure to align your toes and your fingers. Spread your fingers wide on the floor so that your body weight can be evenly supported.
- Now lift your right leg up off of the floor and place it as far back on the floor as you can. Do the same for the left leg.
- Make sure your wrist, elbow and shoulder are in one line. And your body should be parallel to the floor. Lock your knees and elbows.
- Pull your stomach in and make sure that your abdomen does not sink towards the floor.
- For a more intense hold, place your elbows on the floor making sure that the elbow and shoulder are in one line.
- You can also bend your elbows and lower yourself half way down to the floor and hold yourself in this position.
- Strengthens your wrists, arms and shoulders.
- Great to strengthen the spine.
- Tones the abdomen.
- Do not practice if you have wrist or shoulder injuries.
- Practice with great caution if you have back problems.