Steps for Pose
It puts a stretch on the whole body and helps you relax.
Stand straight with feet together and hands by your side.
Raise your body to your toes and while doing this stretch your body taking your arms up.
Hold the position for a few seconds and then come back slowly.
Help to develop correct posture.
Strengthen muscles of your thighs, ankles and feet.
Tones abdominal muscle.
Calms and clears your mind and nervous system.
2. Adho Mukha Svanasana
Steps for Pose
Come onto your hands and knees with your plams just forward of the shoulders.
Spread your fingers with your index finger forward, knees unders your hips and toes tucked.
Inhale and lift your knees away from the floor as sit-bones reach towards the ceailing.
At first, keep the knees slightly bent and the heels lifted away from the floor.
Exhale and elongate up through your tailbone moving the abdomen towards the heels.
Your heels lower and your legs lengthen without strain to the hamstrings or a pull on the pelvis.
Roll your upper thighs inward slightly and roll the heels outward slightly.
Maintain light pressure on the bases of your index fingers.
Widen the shoulder blades and feel them move towards your tailbone.
Keep a long neck with your head comfortable in line with the arms.
Your elbow and knee joints should not be locked.
Emphasize length in the spine as you keep even weight on the hands and feet. For beginners, a slight softness can be kept in the knees, and the heels do not have to touch the floor.
Hold for several breaths, then exit to a new pose or come down to rest in child's pose or thunderbolt pose.
Elongates and releases tension from your spine
Stretches your hamstrings, calves, arches, and hands
Strengthens your arms, shoulders, and back
Improves mobility of your digestive system
Relieves back pain, headaches, insomnia and fatique