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Separate the legs slightly and keep the feet flat. The head faces forward. This is the starting position. The elbows should not move during the practice. Raise the trunk and buttocks so that the body is supported by the knees and elbows, as in the first diagram Stretch the torso back, placing the chin and chest on, or as close as possible to, the floor behind the forearms. Return to the raised position and then to the starting position.
This is one round. Breathing: Inhale while raising the buttocks (twice during each
round). Exhale while lowering the buttocks (twice during
each round). Duration: Up to 10 rounds. Awareness: Physical - on synchronising the movement with
the breath, on the back or the region between the shoulder blades.
Spiritual - on swadhisthana, manipura or anahata chakra. Sequence: Perform after a forward bending asana such as
paschimottanasana. Benefits: This asana exercises and strengthens the diaphragm.
It tones the entire back, and is excellent for relieving tightness between the shoulder blades.
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