Begin in a seated position.  Move the flesh away from the sits bones.  Make the spine long; engage mula bandha and uddiyana bandha (see Term of the Week) to prevent arching your back.  Keep the chin parallel to the floor.  Create space in the chest and upper back by pressing the shoulders away from each other.  Stretch your legs out in front of you with feet flexed.  Push through the heels, engaging the muscles in the legs.

Arms can root into the floor beside the body; come up to shoulder height in front of the body, palms facing each other; or they can be drawn up and out to the sides at shoulder height, palms turn upward and then extend overhead - remember to keep a long neck with shoulder blades drawn down the back.

Those with low back pain or tight hamstrings can modify by bending the knees slightly or sitting on a blanket or bolster.

Those with shoulder pain should avoid extending the arms over head.

**Never perform, or stay in, a pose that doesn't feel right for your body.**

Send any questions, comments or suggestions for future poses to: serenitythroughbalance@gmail.com