Stand up straight and tall with the feet together, having your heels and big toes touching. Stretch and lift your toes and then lye them softly on the floor.
Pay attention to the position of your pelvis. Bring the coccyx down towards the floor, and lift your pubis towards the navel, as shown in the left picture. Try to avoid what shown in the right picture. Keep your legs active.
Open up your chest and suck your ribs in.
Bring your arms straight on the side of your body with the palms of your hands facing your thighs.
- Big toes and heels touching
- Legs active
- Coccyx towards the ground
- Ribs and bellybutton in
- Chest open
- Shoulders away from your ears
- Gaze forward
Benefits: This position strengthen the muscles of the thighs, knees and heels. Relieves sciatica and reduces flat feet.
Beginners: Perform the pose with your feet hips width apart.