Eight Point - Aṣṭāṅgāsana

Try out this Asana with me?, Health Challenge Invite. A????g?sana

STEPS :

1. Begin with Phalakasana (Plank Pose). Make sure the shoulders are directly over the wrists.
2. Exhale, and slowly lower your knees to the ground, toes tucked down.
3. Bend your elbows and point them back toward the back of the mat. Raise the hips. Engage the bottom of your pelvis (pelvic floor or mula bandha) and pull your abs (transverse abdominis or uddiyana bandha).
4. While lowering the chest, spread the chin/forehead forward and bring the chin/forehead down to the ground.
5. Lower the chest and pelvis slightly, so that you can also bring the chest down to the ground.
6. Keep hugging the sides, butts are raised high, toes stay tucked under.
7. Stay in this position for 4–12 breaths.
8. To come out of the pose, pull back with the hands and slide the chest forward to come into Cobra Pose or Upward Facing Dog Pose. Then press back into Child’s Pose for a few breaths.
9. Repeat this pose 3 more times to get the most out of this pose.

Benefits

• Stretches the neck and shoulders and lengthens and realigns the spine.
• It also strengthens the arms and upper body.

Who Can Do

Consult a doctor before beginning an exercise regime.