Start with your knees directly below your hips and your hands under your shoulders. Spread your palms, with the space in between your index finger and middle finger pointing forward.
Turn your toes under and bring your hips toward the sky detaching your knees from the floor and keeping them slightly bent. Now focus on:
- Pack your shoulders
- Rotate your forearms inwards
- Keep the position of the hands on the floor
- Spider fingers. In order to protect your wrists push with the palms of your hands and pull with the fingertips.
- Bring your ribs and bellybutton towards your spine .
Inhale, fold your right leg and bring your left heel to the floor, exhale. Alternate on next inhale. Repeat for 4 to 5 times.
Inhale and go on your tiptoes.
Exhale and push your heels towards the floor, if your heels don’t touch the floor, it doesn’t matter, with practice you will get there. You are now in Adho Mukha Svanasana, remember to always push toward the sky with your buttock and distribute your weight equally on legs and hands. Bring your gaze to your knees, or if you can, to your bellybutton.
- Forearms inwards
- Elbows out
- Shoulder packing
- Palms spread, with the space in between your index finger and middle finger pointing forward
- Bellybutton and ribs in
- Buttock towards the sky
- Heels towards the floor
Benefits: Strengthen legs and ankle muscles. Reduces stiffness in the region of the shoulder blades. It stretches the trunk. Passively brings the blood to heart and brain as it happens in sirsasana, for this reason is a good option for those afraid of getting upside down.