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• Start with feet together big toes touch and heel slightly apart
• Lift and spread the toes and grab earth with your toes
• Locate the four corners of your feet and distribute the weight evenly
• Lift the inner arches of the feet
• Lift up the knee caps gently (not locking)
• Press the thigh bones back
• Tilt your tailbone down finding a neutral pelvis
• Engage core by pulling the naval into the spine (Uddiyana bandha)
• Lift sternum upward to sky without letting lower ribs stick out
• Lift and drop shoulders down back
• Release shoulders away from the ears
• Broaden collar bones by plugging the shoulder blades into the upper back
• Drop arms to side body, externally rotating shoulder until palms open forward, reaching through fingertips
• Tuck your chin back and in
• Keeping a forward gaze or Drishti (focus)
• Breathe Pranayama for at-least ten breaths