Step both legs back so that the body stretches out as if entering a push-up position. From there extend the arms and push the hips back and up toward the ceiling. It may be necessary to lengthen or shorten the distance between the arms and legs for your body.
Effects and Benefits
Physical – This pose is the simplest of the inverted postures, in which the head is placed below the heart. This pose is excellent for the health of the organs associated with the circulatory system. The arms and legs are also strengthened in this posture, and the backs of the legs are stretched fully.
Spiritual – This posture is extremely grounding. Both hands are placed firmly griping the earth as well as both the feet. This pose helps us to bring the mind to the present and root ourselves in our spiritual nature. The hanging downward of the head also brings a certain relaxation to the mind.