How to Enter – 

• Sit on the floor, Straight your legs in front of you. We call this pose danda asana,
• Now open your feet as wide as you can and slightly rotate your both thigh in,
• push your inner ankles forward and activate your thighs and knee, Now inhale lift your both arms up,
• lengthen your spine, lower back in, and activate your fingers to pull your side of the torso more up. Shoulder blades wide.
• Exhale slowly extend your elbow and place your palms in front of you, and slowly with exhalation bend forward from your hips. make sure thighs are internally rotated.

Do not squeeze your chest, Make sure you are taking your full breath.

Alignment Cues –

1. Knee slightly Bended (if Hyperextended),
2. internal rotation of both thighs.
3. Push heel forward and toes toward your belly
4. Sit on the sitting bone, not on your tail bone, (if can’t – Use something under your butts)
5. lift your sternum up.
6. Shoulders external rotated,
7. elongate your Spine, lengthen your both side of the torso.

How to finish – 

As you hold the posture for 1- 2 minutes, With Inhale, press your palm on the floor and lift your chest up, then walk to your palm back, and release the posture.

Modification of the pose  – 

1. Sit on the blankets (if hard to keep your back straight )
2. blankets Under the knees, (if the hamstring is too tight or the Knee is hyperextended) – Straight leg.
3. Blanket under your thigh if you have a knee issue or tight hips,

Drishti –  

Drishti on Your – Nose (Nasagrah)