Chin Stand - Ganda Bherundasana

Try out this Asana with me?, Health Challenge Invite. Ga??a Bheru???sana

STEPS :

1. Warm up your body with some dynamic stretches, Sun Salutations, and preparatory poses like Downward Dog and Dolphin Pose. Come onto your hands and knees, with your wrists directly under your shoulders.
2. Lower your forearms to the ground, keeping them parallel to each other.
3. Step your feet back, so your body forms an inverted "V" shape.
4. Press firmly into your forearms and keep your neck relaxed.
5.  Place the top of your head on the mat, a few inches in front of your forearms, forming a stable triangle base with your forearms and head.
6. Engage your core muscles and begin to lift your legs off the ground, one at a time. Keep your knees bent and your heels close to your buttocks.
7.  As you gain confidence and strength, attempt to lift both legs simultaneously, straightening them upward toward the ceiling. Your body will be in a pike position.
8.  Maintain the Chin Stand for a few breaths if possible. Focus on your breath to help with balance and concentration.
9. To come out of the Chin Stand, lower one leg at a time back to the Dolphin Pose. Take a moment to rest in Child's Pose or Corpse Pose to release any tension.

Benefits

• Strengthens back, hips, pelvis and legs.
• Improves balance and flexibility of the back.

Who Can Do

Consult a doctor before beginning an exercise regime.