Alignment
I Feed hip-width & hands shoulder-width set up
I Spread your hands, press your fingers into the ground
I Activate your arms, straighten your back
I Push your bottom upwards, tailbone highest point
I Heels sink towards the ground
I Slowly straighten your legs
I Ears between upper arms on one level
I Relax your neck, shoulders away from the ears
I Weight evenly on hands and feet
I Hold this position for 5-8 breaths
Effect
I Strengthens legs, arms, wrists and ankles
I Stretches your back, opens the shoulder blades
I Helps a lot with back pain
I Relieves tensions and headaches
I Stimulates the nervous system
I Improves blood circulation
I Provides the body with fresh energy