Sit with your legs together and stretched out in front of you. Place your hands next to your hips on the floor.
Flex your feet and extend out through the heels. Engage your thighs and actively press your sitting bones down.
Draw your lower belly in and up.
Slide your shoulder blades back and down along your spine. Bring the bottom of your shoulder blades towards each other, collar bones spread.
Bring your chin slightly back and down and keep the base of your neck soft.
Stay in this pose for 5 to 15 breaths. Keep engaging your abdominal muscles to maintain this pose.
Beginners’ tips
Sit up on a block or a folded blanket. Use as many props as you need to be able to sit with a straight back.
If you find that keeping your legs together is uncomfortable, widen the feet to about hips distance apart.
Keep the knees soft and slightly bent if you feel too much sensation in your hamstrings.
Benefits
Strengthens the quads.
Improves core stability.
Strengthens the back muscles.
Prepares the body for most seated poses.
Watch out for
Try to keep the natural curves of your spine:
Notice if your lower back is rounding out, engage the abdominal muscles to maintain length in the spine.
Conversely try to avoid over-arching the lower back and lifting the chest too much. Think about bringing the lower ribs towards each other so they are not flaring out.
Variations
This pose can be done with feet slightly apart and/or with the arms stretched up overhead.
