Step by step
- Sit with your legs together and stretched out in front of you. Place your hands next to your hips on the floor.
- Flex your feet and extend out through the heels. Engage your thighs and actively press your sitting bones down.
- Draw your lower belly in and up.
- Slide your shoulder blades back and down along your spine. Bring the bottom of your shoulder blades towards each other, collar bones spread.
- Bring your chin slightly back and down and keep the base of your neck soft.
- Stay in this pose for 5 to 15 breaths. Keep engaging your abdominal muscles to maintain this pose.
Beginners’ tips
- Sit up on a block or a folded blanket. Use as many props as you need to be able to sit with a straight back.
- If you find that keeping your legs together is uncomfortable, widen the feet to about hips distance apart.
- Keep the knees soft and slightly bent if you feel too much sensation in your hamstrings.
Benefits
- Strengthens the quads.
- Improves core stability.
- Strengthens the back muscles.
- Prepares the body for most seated poses.
Watch out for
- Try to keep the natural curves of your spine:
- Notice if your lower back is rounding out, engage the abdominal muscles to maintain length in the spine.
- Conversely try to avoid over-arching the lower back and lifting the chest too much. Think about bringing the lower ribs towards each other so they are not flaring out.
Variations
- This pose can be done with feet slightly apart and/or with the arms stretched up overhead.
