(AH-doh MOO kah shvah-NAHS-anna)
I love this pose because it stretches the shoulders, hamstrings, calves, arches and hands. It energizes the body and calms the mind and improves concentration. I make sure to include it in my personal practice. When time is short, it’s also an excellent asana to do alone.
Start in table pose with hands slightly in front of shoulder and knees directly under hips. Point your fingers forward, spread them wide and turn your toes under.
Exhale and lift your knees off the floor. Keep knees slightly bent and the heels off the floor. Stretch out the spine by lengthening your tailbone and pushing the front of the mat away from you with your knuckle pads.
Raise the sit bones toward the ceiling and draw the inner legs up into the groins. Pull your navel toward the spine.
Lift your quads back and encourage your heels to lower down to the mat. Firm the outer thighs and internally rotate the upper thighs.
Firm the outer arms and press the base of the index fingers. Widen and slide the shoulders away from the ears toward the hips. Keep the ears between the arms. Relax your head and neck.
Keep the breath steady ans smooth.
Hold for three to eight breaths.
To come out of the pose, bend your knees and come into child’s pose.
Notice how you feel!
Namaste! Eva Yearsley
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