Facing downward, place the palms and the feet flat on the floor while extending the buttocks upward, bending at the hips. Try to align the arms with the back, bending only at the waist, with the knees straight.
Breathing:
Half-way exhale through the nostrils.
Mental Focus:
Concentrate on Vishuddha orThe Throat Chakra.
Benefits:
Stimulates blood circulation to the brain. Strenghtens the heart, neck and shoulders. Strengthens the arms and wrists.
