BENEFITS Strengthens your core, back, neck, and arms; increases flexibility in your shoulders and hips
INSTRUCTION Sit on your mat with your legs fully extended in front of you. Once in the pose, your shoulders should be directly above your wrists: To find the correct hand placement, put your hands on the floor near your hips, then bend your elbows back, taking them to the floor so that you’re leaning on your hands, forearms, and elbows. Now lift both of your elbows by shifting your weight slightly forward and pressing your hands down. Place the heels of your hands where your elbows were resting, palms pressed firmly to the floor, fingers spread wide. Straighten your arms. Your hands should be shoulder-width apart behind your hips. Press your hips up until your shoulders are directly above your wrists. Take your head back without letting it sag to the floor. Focus on lengthening your neck and gently gaze at your nose. Press the soles of your feet downward. Hold for 2–5 breaths.
See also The Anti-Chaturanga Dandasana: Upward Plank Pose