Common steps and sub-activities

Asana - Uttana Shishosana

Step 1

Come onto all fours. See that your shoulders are above your wrists and your hips are above your knees. Walk your hands forward a few inches and curl your toes under.

Step 2

As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don't let your elbows touch the ground.

Step 3

Drop your forehead to the floor or to a blanket and let your neck relax. Keep a slight curve in your lower back. To feel a nice long stretch in your spine, press the hands down and stretch through the arms while pulling your hips back toward your heels.

Step 4

Breathe into your back, feeling the spine lengthen in both directions. Hold for 30 seconds to a minute, then release your buttocks down onto your heels.

Observations

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