With the toes tucked under, in a high kneeling position, place the hands on the lower back. The heel of the hand should rest at the top of the buttocks. Lift the chest up and draw the tips of the shoulder blades down towards each other. To ensure that the abdominals are engaged, the upper thighbones move back and the tailbone pulls slightly down. Lift the lower belly. To deepen into the posture, keep the thighs perpendicular to the floor, as you reach back to place the hands on the heels. Rotate the inner elbows forward to open the chest. The head can be kept neutral, or if the neck is strong, release the head back. Hold the pose for 30 seconds to 1 minute. To come out of the posture, if the head is back, leave it back. Place the hands into the lower back, lengthening the tailbone down again. Inhale to lift the chest up; the head comes up last. Untuck the toes and fold over the knees into Balasana- Child\u2019s pose<\/p>\n","protected":false},"excerpt":{"rendered":"
With the toes tucked under, in a high kneeling position, place the hands on the lower back. The heel of the hand should rest at the top of the buttocks. Lift the chest up and draw the tips of the shoulder blades down towards each other. To ensure that the abdominals are engaged, the upper […]<\/p>\n","protected":false},"featured_media":3789,"template":"","meta":{"_acf_changed":false},"pose-category":[65],"class_list":["post-3516","yoga-pose","type-yoga-pose","status-publish","has-post-thumbnail","hentry","pose-category-back-bends"],"acf":[],"yoast_head":"\n