Alignment
I Come into prone position and place your hands below shoulders
I Press the instep of your feet into the ground
I Stretched legs, hips and pubic bone in the ground
I Pull the spine long and lift the sternum
I Keep elbows close to body, look straight ahead, long neck
I Hold it for 20-30sec
Effect
I Widens rib cage and stretches the shoulder
I Strengthens the back muscles and legs
I Strengthens the spine, especially the thoracic vertebrae
I Relieves tension in the upper back
I Revitalizing for body and mind