- Come onto the floor on your hands and knees. Set your knees directly below your hips and your elbows directly below your shoulders.
- To gauge the correct distance, wrap your hands around the opposite triceps.
- Either interlace your fingers and press your forearms firmly into the floor. For a more advanced variation, bring your forearms parallel to each other and press your palms and forearms firmly into the floor.
- Tuck your toes under, then exhale and lift your knees away from the floor. Straigten your legs to the best of your ability, without rounding your upper back.
- Bring your feet a few inches closer to your elbows and press your heels toward the floor.
- Push down through your forearms, lift your rib cage from shoulders, and press your sit bones up and back.
- Stay between 30 seconds to one minute. To come out, exhale and lower your kness to the floor. Relax in Child's pose.
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Pose of the Month
SEPTEMBER 2010: DOLPHIN POSE
Instructions:
Benefits:
- Calms the brain and helps relieve stress and mild depression
- Stretches the shoulders, hamstrings, calves, and arches
- Strengthens the arms and legs
- Builds shoulder and upper-body strength
- Helps prevent osteoporosis
- Improves digestion
- Relieves headache, insomnia, back pain, and fatigue
- Therapeutic for high blood pressure, asthma, flat feet, sciatica
ARCHIVES
- August 2010 - Salamba Sarvangasana (Supported Shoulderstand)
- July 2010 - Upward Bow or Wheel Pose (Urdhva Dhanurasana)
- June 2010 - Twisting Triangle (Parivrtta Trikonasana)
- May 2010 - King Dancer (Natarajasana)
- April 2010 - Ardha Chandrasana (Half Moon Pose)
- March 2010 - Pyramid Pose (Parsvottanasana)
- February 2010 - Crow Pose (Bakasana)
- January 2010 - Spinal Balance
- December 2009 - Locust Pose (Salambhasana)
- November 2009 - Goddess Pose (Utkata Konasana)
- October 2009 - Warrior II Pose (Virabhadrasana II)
- September 2009 - Tree Pose (Vrksasana)
- August 2009 - Chair Pose (Utkatasana)
- July 2009 - Head-to-Knee Forward Bend (Janu Sirsasana)
- June 2009 - Wide-legged Forward Bend (Prasarita Padottanasana)
- May 2009 - Revolved Crescent Lunge
- April 2009 - King Dancer (Natarajasana)
- March 2009 - Warrior III (Virabhadrasana III)
- February 2009 - Warrior I (Virabhadrasana I)
- January 2009 - Gate Pose (Parighasana)
- December 2008 - Side Plank (Vasithasana)
- November 2008 - Half Moon (Ardha Chandrasana)
- October 2008 - Extended Side Angle (Utthita Parsvakonasana)
- September 2008 - Camel (Ustrasana)
- August 2008 - Reverse Plank (Purvottanasana)
- July 2008 - Bridge (Setu Bandha Sarvangasana)
- June 2008 - Eagle(Garudasana)
- May 2008 - Crescent Lunge
- April 2008 - Plank
- March 2008 - Pigeon (Eka Pada Raja Kapotasana)
- February 2008 - Boat (Navasana)
- January 2008 - Dolphin
