tune into inner strength

develop focus, core strength, condition & endurance 

stoke the fire!

FOUNDATION & ALIGNMENT

• sit with legs extended straight in front, connecting together, feet flexed
• sit up tall through spine and crown of head so the skull rests lightly on the neck
• place hands behind bottom, finger tips pointing towards body and hands rooted firmly into mat

ASANA

• lift hips and pelvis upwards toward the sky, point toes down towards mat, lower spine towards naval, neck is long
• hold for 5 DEEP CYCLES OF BREATH - BREATHE IN, deep inhales and BREATHE OUT, long slow exhales
• lower pelvis
• build up to 5 repetitions!
• activate arms, legs, core, abdominal, lower back and gluteal muscles
• lift and open the heart space
• take care not to poke chin forward
• relax shoulders away from ears, relax postural muscles and facial muscles 
• smiling is a good way to do this! :)

BENEFITS

• improve strength and condition
• strengthen the diaphragm (breathing muscle)
• build resilience in lower back and core to prevent lower back pain and fatigue - counterbalance sitting while desk working, driving, commuting etc
• enhance focus, grit & determination!

MODIFICATIONS

• if hypermobile ('double-jointed') in elbows, keep a micro-bend in elbow joints to protect from hyper-extension
• to simplify: flex one knee + place sole of foot on mat (alternate)
• to progress: lift one foot (alternate)

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 photo by: @beachgypsyyoga @ashtakyogaschool, Goa, India 2018 

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