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Here’s a first look at what you can expect:
From hands and knees, place your forearms and palms on the floor. Make sure your elbows are under your shoulders and your upper arms are vertical. Walk your feet back, keeping your legs and pelvis in line with your shoulders. Gently draw your front ribs and lower belly back toward your spine. Dig your toe pads into the floor as you reach from your pelvis and thighs through your heels. Lift the back of your skull just enough to maintain the natural curve of your neck, and lengthen out through the crown of your head.
Aim to hold the pose for at least 5 breaths, and then bring your knees down and rest. Repeat two more times, holding for 5 breaths each. The next time you do the sequence, see if you can increase the number of breaths.
Tip To prevent humping the upper back as you draw in your front ribs and belly, slightly press down through the elbows.
For more yoga pose instruction, visit our pose channel >