The How:
Begin standing with feet together, toes touching, heels slightly apart
Hug knees in towards each other to create a strong foundation, ground through the 4 corners of your feet
Exhale as you bend your knees and bring your buttocks behind you as if you are going to sit in an imaginary chair
Engage your legs and heels and hips by gently pressing in towards each other and hugging hips to the mid-line
Raise arms overhead, palms facing each other, draw shoulder blades down and back towards mid-line
Do not arch your lower back, tuck the tailbone down towards the ground, tilt pelvis down and back, keep a long spine
Engage abdominal mucles to prevent rib cage from popping forward
Gaze up, Smile and breath for 5-10 breaths
Variations:
Tight Shoulders or Pain in Upper back-keep hands, palms pressed together at your heart center
Knee Pain-use a wall for an assisted chair pose, don’t bend knees more than 90 degrees
Twisted
Hands to heart
Benefits:
Tones the leg muscles
Strengthens hip flexors, ankles, calves and back
Stretches shoulders and chest
Stimulates heart, diaphragm and abdominal organs
