Imprints essential actions to strengthen the abdomen and legs, and protect the shoulders
Loop a strap so it is shoulder-width and place it around your upper arms, just above your elbows. From your knees, bring your forearms to the floor, shoulders stacked over elbows. Squeeze your elbows into the midline until the strap loosens slightly. This action helps strengthen the shoulder muscles that are often vulnerable in weight-bearing poses. Step back, creating a straight line from the crown of your head to your heels. Engage your quadriceps, direct the tops of your femurs to the ceiling, and release your tailbone down. Engage your lower belly to support your lower back. Root through your big-toe mounds, press your heels back, and extend your sternum forward. Hold for 15–20 slow, even breaths; release to the floor.
See also YOGAPEDIA: Standing Forward Bend to Firefly Pose