Start in a sitting position. Inhale and suck navel in. Bring your knees to chest and hug them. Try to bring your hands to opposite elbows in order to keep your chest open. Your spine stays nice and long, and neck in neutral position. Gaze forward.
Keeping all the alignments, detouch your feet from the floor and balance on your sitting bones.
Engage your core, bring your hand behind your knees and bring your shins parallel to the floor. Keep spine straight and neck in line. Chest is open.
If you feel comfortable in step 3, you can release your hands grip and bring your hands parallel to your shins with palms facing each other. Core and legs are active. Spine stays straight, chest lifted and opened and shoulders away from ears.
If you are strong and comfortable in step 4, straighten your legs, be careful to keep all the alignments and to not collapse on your lower back.
- Core engaged
- Chest lifted and opened
- Neutral neck
- Gaze forward
- Spine nice and long
- Shoulders away from ears
- Shins parallel to the floor or streight legs
- Legs engaged
- Avoid collapsing on lower back
Benefits: this pose strengthens the abdomen, hip flexors, and spine and it also improves digestion.
Beginners tips: you can start working on straight legs using a strap. Place a strap arounf your feet (knees bent and shin parallel to the floor), hold firmly the two sides of the strap with your hands and straighten your legs.