Things You'll Need:
- Yoga Mat
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Step 1
Begin by building the upper body strength to lower into a classic Chataranga Dandasana safely. Come to hands and knees on your mat so that your palms are flat on the mat and your knees are bent, with each foot flat, the top of the foot on the mat. Check to see that the shoulders are directly over the wrists and the hips are directly over the knees. Curl the toes under and step the feet back into Adho Mukha Svasana, or Downward Facing Dog. Work the hands by pressing all ten knuckles of the hands into the mat and reaching the hips back. Look back to the back edge of the mat to allow the neck to remain long.
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Step 2
Exhale and bring your shoulders over your wrists to what looks like the beginning stage of a normal push-up, or Plank Pose. Lower all the way onto the belly. Place the palms flat by your side ribs so that you are hugging the elbows towards the waist. Check to see that each elbow is directly over each wrist. Exhale and press the hips back into Downward Facing Dog. The body now has a “ski slope” shape with your hands pressing into the mat and the hips reaching back towards the wall behind you.
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Step 3
Keeping your toes curled under, lift the top of the thighs off the floor. It is only the chest and belly resting on the floor. Engaging your core abdominal muscles (transvesus abdominus), powerfully press your palms flat into the mat and lift your chest and belly off the floor. You are now hovering in what looks like a very low push-up, Chataranga Dandasana.Exhale and press the hips back into Downward Facing Dog. The body now has a “ski slope” shape with your hands pressing into the mat and the hips reaching back towards the wall behind you.
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Step 4
Build the upper body strength further and core abdominals in Bakasana or Crow Pose to learn how to jump back into Chatargana Dandasana you just did above.Step you feet up from Downward Facing Dog, place your hands on your hips and lift the head and chest to come standing. Step your feet hips-width distance apart and lower your hips into a squat. Place your elbows to the inner knees and bring the palms together in Anjali Mudra. Lift the chest so you don’t collapse into the belly and allow the hips to descend in Malasana.
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Step 5
Place your hands flat in front of you so the hands are shoulders-width distance apart and the middle fingers are pointing straight forward. Keeping each elbow tucked inside the inner knees, lift one foot off the mat and lower it back down. Try the second side. Now tuck the back of each arm (triceps) in front of the shins. Powerfully press your palms down as you lift both feet off the floor, engaging the core abdominal muscles. Remain for 5 to 8 breaths and lower down.
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Step 6
Repeat once more and if you are comfortable, jump the legs powerfully back as if you were a frog, extending the legs to land in that very low push-up you did earlier, Chataranga Dandasana. Press the hands down to roll over onto the tops of the feet and lift the chest in Urdhva Mukha Svasana, pressing the floor away with the hands in Upward Facing Dog. Exhale, press the hips back to Downward Facing Dog for 5 to 8 breaths.
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Step 7
Rest by sitting on your heels, the forehead softly on the mat, arms resting by your sides, back of the hands on the floor (palms facing up). Rest. Exit by crossing the ankles to come sitting in a comfortable, cross-legged, seated position.
