1. Stand with the feet three feet apart and facing forward.
2. Interlace your fingers behind your back. If there are
difficulties balancing, stand with one side in contact with a wall.
3. Bring the shoulders back, down and together and pull in
the abdomen while taking a deep breath and sliding the hands down as far as
possible toward the floor.
4. Now exhale and descend down with the shoulders staying
back.
5. Breathe in calmly for 10-20 seconds while lifting the
straightened arms as high as possible away from the back. Slowly extend the
period of time in the descended position up to 1 minute.
6. To leave the pose, first raise the torso up during
inhalation, then release the arms.
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