Supported Shoulder Hand Pose

The supported shoulder stand pose is also popularly known as salamba sarvangasana. It is performed with support placed under the shoulders.

How to Perform the Pose

Step 1 

Fold a couple of blankets to make one foot of a comfortable stack to help you perform the pose. Now, lie on the folded blankets having your shoulders supported and keeping the head on the ground. Keep the arms on the ground along the torso. Bend the knees while fixing the feet on the ground, keeping your heels near the hip bone. While exhaling, press the floor with your arms and have your feet pushed away from the ground. Draw in the thigh towards the front of your torso.

Step 2 

Continuously lift up by curling your pelvis and your torso’s back far away from the ground such that the knee comes face to face with you. Keep your arms stretched parallel to the blanket’s edge and twist them towards the outside such that your fingers easily press against the ground. By bending the elbows, draw them closer to one another. Spread the palms against your torso’s back while laying your upper arm’s back on the folded blanket. Lift the pelvis over your shoulder such that your torso is almost perpendicular to the ground. Support your back without extending out the elbows too much.

Step 3 

Lift the bent knee towards the top and bring the thighs in the same line with the torso as well as the heels that lay hanging down from the buttocks. While pressing the tailbone towards the pubis, turn your upper thighs towards the inside. Now, inhale and keep your knees straightened and press your heels towards the top. To make the inner legs slightly longer, lift via the toe’s balls.

Step 4 

Soften your tongue as well as throat. Keep the shoulder blades firm and shift your sternum towards your chin. The chin must lie perpendicular to the floor while the forehead being perpendicular. Take complete support of the blanket by pressing it by the upper arm as well as the shoulder while trying to lift your spine as much as you want to.

Step 5  

Being a beginner you must practice this pose for around 30 seconds while increasing it with regular practice.


  • Calms down your mind and relieves depression and stress

  • Stretches your neck and shoulder

  • Enhances digestion

  • Tones your buttocks and legs

  • Renders help in relieving menopause symptoms

  • Lessens fatigue

  • Fights insomnia

  • Therapy for sinusitis, infertility as well as asthma

  • Stimulates the abdominal organs, thyroid gland, and prostate gland

Mistakes and Contradictions

If you are suffering from a headache, high blood pressure, a neck injury or menstruation, then avoid practicing the pose.

How to Perform the Pose Perfectly

To perform the pose perfectly, have thick bottom support in the form of thickly folded blankets. Additionally, hiring an expert trainer would be the best way to master the art.

Vegetable Proteins

Proteins are essential in nutrition. They are major components of the cellular architecture and play a pivotal role in the maintenance and function of almost all biological reactions that occur within our bodies.

The name, protein, comes from the Greek word protos which means ‘first’ or ‘foremost.’ They are the most abundant biological macromolecules that occur in the cells of all living organisms. They are also greatly diverse in forms, lengths, and functions.

Many proteins act as enzymes which are like tiny machines that carry out biological functions and reactions, such as energy conversion/production, or cellular molecular structure components building. Other proteins act as structural components of the body in assemblies such as skin, muscles, nails, and hair. Proteins are made out of chains of 20 different amino acids that can combine in many different configurations to yield an amazing diversity.

Humans can not synthesize amino acids (the basic components of proteins,) which makes protein consumption indispensable in our diets. Animal products like meat, eggs and dairy products are rich in protein.

But, what about vegetable proteins?

How do vegetarians, or people who want to cut down on animal food sources, achieve a correct balanced diet with enough rich protein nutrients?

The answer comes from the correct choice of veggies that we put on our plates.

All vegetables have some amount of protein, but in some cases is to low to fulfill our daily needs. Care should be taken to guarantee a balanced diet with sufficient amounts of vegetable protein.

For example, a potato is a very nutritious meal, full of energy (carbohydrates) and vitamins, but low in protein (less than 4 g per portion). The same goes for many fruits. So, when eating these veggies, a combination with richer protein-containing vegetables can do the trick to keep our diet on the mark.

Almonds, nuts, kale, peas, beans (in all of its forms and colors) cereals, spinach, lentils, broccoli, corncob, berries, mushrooms, algae are some of the rich protein veggies (> 9g per portion) indispensable to be in vegetarian’s diets.

Sprouts are another excellent source of protein. Basically, any edible sprout will boost your protein intake. Alfalfa, lentils, soybeans, cabbage are among the many plants suitable for produce edible sprouts.

There are also many processed vegetable food products that are rich in proteins. For instance, soy milk, tofu, almond milk, Spirulina bars are among the richest vegetable protein foods that can be consumed.

As we mentioned above, proteins are essential in our diets. At least 50g of protein should be eaten daily.

When following the path of yoga many choose also a spiritual connection that demands a vegetarian diet. Ahimsa virtue in many Indian traditions aims to produce no harm, or no injury to other beings, making eating animal meat a fallacy. But, yoga also imposes a strong physical demand on the body. So, a correct diet with correct protein intake is very important. Following a proper diet will help achieve the full benefits of the practice. This is where knowing protein-rich veggies come in handy.

Put healthy eating into practice, full of veggies, full of diversity, full of colors, and full of flavors. Keep it balanced and watch out for protein intake. And after a revitalizing healthy meal, put on your yoga leggings and do some asanas. Treat your body as a temple. Feed it right and nourish it with love.

Quick Energy Boosting Yoga Inspired Poses

I oftentimes hit the wall when working, especially when nearing deadlines. Without generalizing, I think we all might. It is a combination of stress with the clock inevitable nearing its buzz, probably lack of sleep, possibly some poor food choices and a little dehydration.

On the other hand, when getting into the zone, I oftentimes need to stop and remind myself that it is the time to eat or drink because I also don’t want to lose that string of thought that flows so seamlessly. But eating healthy snacks and drinking plenty of hydrating fluids will make me think clearer. It is a vicious circle.

I also love being active. Sitting behind the computer screen might be my moneymaker, but it definitely does not sit well with my jitterbug residing in me.

So when I am in desperate need to move, I usually do a few simple moves that don’t interfere with the flow of my work.

The first one is a simple twist where I bring my shoulders back and down, elongating my neck and possibly performing a couple of head rolls to get the kinks out. I sit cross-legged either on the floor or on the chair, bring the opposite hand to the opposite knee, extend the other arm straight back and gaze across the fingertips.

You will often hear the yogic teacher say something along the lines of twists being beneficial for releasing toxins. What that means is that deep yogic breathing in combination with the movement assists your organs in the detoxification process and improves liver and lymphatic system functions. The majority of work is done by you and the choices you make outside the gym, the yoga studio or the park where your exercise takes place. Processed foods are packed with preservatives and added sugars, while personal care products are often based on chemicals. Those are all sources of elements that slow down your function and accumulate all the prior mention toxins.

There are numerous variations to the twisting motion, starting it from either a chair or crescent pose. One of my absolute favorites is sitting on the ground, crossing one leg over the other, bringing the opposite elbow on the outside of the crossed leg and gazing back.

For the times when you really start to doze off, a downward-facing dog or even a child’s pose from yoga is a great way to get your blood circulating.

With a little more time on your hands and confidence (obviously), you could go into a handstand or indulge into an aerial practice which by low-impact inversions rehydrate and elongate your spine. In this case, just make sure with your trainer or health provider that any of your health conditions don’t coincide with performing inversions.

Standing up and moving makes me look at tasks at hand from a different perspective. It brings fresh blood to my brain. It distances me from the task a little and releases some tension from whatever part of the body it derives. As abstract as it sounds, it also lets go of thoughts that have been preventing me from completing the task thoroughly.

How do you stay in the zone working or beat the writer’s block? Also, what are your go-to poses if you only have a fraction of the time to stretch? Maybe your experience will help some of our readers, so we’d be happy to see you share your thoughts with us.

Yoga With Crystals

Yoga and crystals are a perfect marriage for healing and energy work. Use your intuition in picking a crystal to work with. Some issues include health, spiritual, healing, protection, stabilizing, creativity, and guidance. 

In yoga, there are seven chakras with designated wheels of energy or colors. It also relates to crystals because the color of the crystal is associated with the same chakra meanings. So, a green crystal-like aventurine stimulates feelings of love while the heart chakra is known to be the color green in yoga. The color connects yoga energy chakras with crystals. It is pretty amazing!

Choosing A Crystal

Choose a crystal based on your intention for that practice. Here are some more crystal ideas:

  • Intention: Self-Love 

For self-love, you can use a Rose Quartz crystal. It helps you to develop a kinder relationship with yourself. 

  • Relaxation: 

Choose a soothing purple amethyst crystal matched with some nice and restorative yin yoga poses. The Amethyst has a slower frequency that allows us to calm down and relax. 

  • Productivity And Career

Pyrite Crystal stimulates wealth and abundance, while the Flourite Crystal clears away negative energy, weakening your energy storages and your energy field. 

  • Spiritual Connection

Use Clear Quartz with your yoga practice. Kundalini Yoga is a great match, a spiritual intention. 

  • Clarity And Mental Focus

Flourite Crystal helps clear out accumulated energies and then sharpens the intellect! Flourite has negative transmutation, meaning that it neutralizes negative energy.

How To Do Yoga With Crystals

1. Place the crystal on the side of the mat. 

You can rest the crystal on a plate, book, piece of wood, or a cloth. Place your crystal either to the front of the mat or the side of the mat. Crystals work by synchronizing your energy to their frequency level, the closer to you, the better. Be careful when performing any poses so you can maintain balance and keep you and your crystals safe. 

2. Wear crystal bracelets while doing yoga.

You can also, instead of the sitting beside a crystal, wear it. Crystal mala bracelets are a great option because mala bracelets can be used for meditation, chanting of a mantra. The crystal will amplify the effects of your mantra, and you will be able to get the benefits of the crystal as you move through the yoga poses.

3. You can also sit with or place the crystal somewhere on your body

In lotus or easy pose, hold a tumbled crystal, palm stone, or piece of raw crystal, to aid in healing, as you close your eyes and imagine the light and energy from the crystal pour into you. While you are holding a crystal, note what thoughts and emotions arise. See if your thoughts change after a couple of minutes of holding that crystal. Stay anywhere a few minutes to 20 minutes. Laying down in corpse pose, you can place the crystal on the corresponding chakra as long as you stay in corpse pose – usually 5-10 minutes. 

4. Make an intention to use the crystal for the higher good. 

Crystals work surprisingly well with your intentions, so it is important to dedicate your intention to align with helping the greater good of everyone. We don’t want to fall into the trap of using the crystal for selfish and harmful reasons. 

5. Use the crystal as a focal point. 

Place the crystal at the front of your mat, to have a focal point to look at, in each pose. In yoga, we call this focal point a ‘Drishti.’ This point calms our mind and body and brings us into healing and centered place to experience union with our spirit and achieve higher consciousness.

5 Undeniable Reasons Why You Need Yoga Pants With Pockets

Finding the right garments for activities like running and yoga can be pretty intimidating. With so many brands and styles out there, it can be tough just to choose one. But when it comes to practicing yoga, it is always advised to pick pants that give you both comfort and flexibility. Here is a list of 5 undeniable reasons why you need yoga pants with pocket.

  • Reason #1: You Can Store Your Necessities

Let’s face it. When it comes to doing activities like yoga, you do want the feeling of freedom. Because yoga requires tons of bodily movement, your clothes have to be complementary. Any pants with pocket will allow you to keep your necessities with you. It is actually true, especially if you need to do outdoor yoga.

  • Reason #2: No Music, No Problem

Do you need music for your yoga poses but you don’t feel comfortable blasting the music out loud because of your family or neighbors? Well, it’s not a problem when you have pants with pockets! We all understand how music can make us feel three times better when performing certain activities. You need music while running; hiking needs music, and yoga does need music too. All you need to do is plug your earphone into your phone, iPod or MP3, and just toss it in the pocket.

  • Reason #3: The Security

Just the thought of having a pocket on your pants can actually guarantee you security. We’re talking about carrying the car and house keys, credit or debit card holder wallets, or even your own phone. Imagine having to go for yoga hiking, but there’s no space for you to put all the essentials. Just that thought alone can give you anxieties.

  • Reason #4: You Can Use It Other Than For Yoga

Who said you need to wear yoga pants only for yoga? You can put them on under a big, baggy shirt and make good use of the pockets. Never set a limit on what you can do with your yoga pants. Just because it has the word yoga in it doesn’t mean it is only made for yoga. You can even wear it for running, cycling, hiking or just a quick trip to the mall.

  • Reason #5: Cool Style

Say “goodbye” to boring yoga pants without a pocket. We think it’s an absolutely fantastic style to have pants that come with pockets. Other than the fact that it is very convenient to have pockets, it is also fashionable to have something extra to your pants. Rather than having a plain design, pockets add a character to your clothing.

In A Nutshell

Yoga has always been about stress relief, body relaxation, and just building all the good vibes. If your clothes don’t give you comfort and convenience, you will not be able to benefit from yoga. Always pick the correct garment. We highly recommend yoga pants for any occasion!

How to Properly Layer with Yoga Leggings

As the seasons’ change and fall fades to winter, it’s an important time for yogis to make sure that they’re properly bundled up for the impending cold. What do you do when you know that your practice will build heat, but the morning temperatures outside make you want to snuggle back under the covers? 

Yogis have long been resourceful in finding creative ways to dress appropriately for their individual practice. Even when the seasons tell you to add a few more layers, you can do so in a way that still allows you to practice comfortably.

Layers can be easily stripped for the more active section of your practice. Similarly, you can add a few layers back on as you reach the gentler finishing poses of your sequence. Yogis aren’t likely to remain the same temperature throughout an entire class, so it makes sense that your outfit should allow for the flexibility to remain comfortable in any and every situation.

Layering is about more than just comfort, though. It’s important for you to make sure that warm muscles aren’t abruptly exposed to the cold. Adding a few degrees of protection between well-worked muscles and the frigid temperatures can make you feel better throughout the season change and help to seal in the many benefits of your practice.

How can you properly layer with yoga leggings? First of all, it’s important to note that leggings are really an ideal option for yogis who plan to add a few layers for the winter. The fabric is often very breathable, which wicks away sweat during an intense practice. However, it is also thin enough to accommodate additional items thrown on top of the fabric found in most yoga leggings.

Layering your bottom half can be as simple as adding a thick and cozy pair of legwarmers to keep the heat from your calves locked in tight. With a pair of sneakers or slip-on shoes with wool socks, a pair of legwarmers can help you to brace yourself against the wind that can whip right through thin leggings. You may also opt to wear knee-high boots with boot cuffs to protect your lower half in the chillier air.

Consider how important it is to protect your chest from the winter wind and remember to add a few additional layers up top as well. Put a thin tunic tank top on underneath your long-sleeve workout shirt, allowing you extra coverage on your hips and your torso. Cover both of those items up with an oversized sweatshirt and a brightly colored scarf to keep your chest warm throughout the winter.

If it is too cold for these three top layers to suffice, add a cable-knit sweater over top of your long-sleeve shirt. A heavy-duty winter coat will slide right over the smooth fabric of this timeless top and give you the insulation you need to keep warm on a chilly morning while you walk into the studio to roll out your mat.

Healthy Morning Drinks

I cherish early mornings. But I don’t think I would feel the same without hydrating properly. Having a glass of healthy liquids first thing in the morning instantly freshens me up (that doesn’t mean hydration is any less important throughout the day, but I feel like starting the day right sets the positive tone for the rest of it). And it has a plethora of healthy effects on my being throughout the day. Drinking plenty of healthy liquids helps me think clearer, perform better and avoid headaches.

I’m not a coffee drinker because it brings my heart to race and then leaves me more tired than I was prior to drinking it, but even if I were, I would still pair with any of the following.

1. Barley coffee

It consists of barley and chicory which both contain natural antioxidants. They are both great coffee substitutes without the caffeine. Drinking barley coffee will keep your teeth healthy as both ingredients prevent cavities. Barley coffee moreover balances blood sugar levels and is therefore recommended for those who suffer from diabetes. It clears toxins from both the liver and the spleen. It also removes mucus from the body and also clears blood.

As the taste is so strong and distinguishing, I rarely feel the need to sweeten it. It is moreover a good thirst quencher, unlike real coffee.

2. Green or black tea

They both contain antioxidants. Those increase the body’s ability to burn fat as fuel. Which then makes your muscles endure all their strength longer. It also helps process sugars in your body and has shown a positive correlation to the BMI. It increases bone mineral density and strength as well. Similarly, it helps fight free radicals and in effect, protects our DNA from damage. On a similar note, It also works against ultraviolet rays to a small extent. Despite containing caffeine, they are both hydrating. It is known to give you a calm awareness, keeping you serene and focused for longer periods of time.

3. Rooibos tea

Drinking rooibos tea has many positive effects. It is known to prevent and cure headaches, insomnia as it reduces blood pressure levels, easing asthma, some allergies, and severe stomach cramps. The tea itself is rich in mineral contents like iron, calcium, potassium, copper, manganese, zinc, and magnesium. It contains polyphenols which are organic chemicals with strong antioxidant capacities. It also helps balance blood sugar levels and is therefore recommended for those who suffer from diabetes. Its properties are beneficial for keeping your skin look fresh, reducing wrinkles and even curing sunburns. It is even good for curing colic with infants which you can do by mixing it with some mother’s milk.

It has a specific taste and it’s completely caffeine-free. I like mine in a place of a sweet treat to avoid emotional treats such as chocolate. It fills me up and because of its sweetness, curbs my desire to reach for other sweets. I make it with vanilla, a tablespoon of coconut sugar and splash of oat milk.

4. Turmeric milk

It might not be among the most mouth-watering choices, but it is easy to make when you’re feeling really tired.

Bring some plant-based milk almost to boil, add a pinch of turmeric, as well as cayenne pepper and coconut oil to boost the nutritional values of turmeric and drink as an energy-booster or cold-preventer, and some cinnamon for stabilizing your blood sugar levels. Stir them all well together and enjoy.

5. Fruit infused water

Or any other kind of fruit or spice-infused water (mint, basil, …). As plain water can taste a little bland but your body still needs plenty of it to hydrate properly. It mildly helps you improve your metabolism. There is no exact measurement of how much you should drink, but have a water bottle always near by and drink when you feel you need to, and stop when you have enough. Also, higher temperatures and more physical activity require more hydration. Just listen to yourself. Your body knows best.

I have been practicing a combination of these for a few years now as they freshen me up the first thing in the morning and translate that fresh feeling to the rest of the day. A little nurturing of your body goes a long way as it in return keeps your brain alert, makes you achieve better results and avoids unnecessary aches. I know it helps me and I hope it does the same for you, too.

Yoga Reduces Anxiety

Most of us experience anxiety from time to time. For some the anxiety is a daily event that makes life miserable, even unlivable. For those who suffer panic attacks, functioning in the world has become impossible. Anxiety can lead to many self-destructive habits like smoking, drinking and taking drugs, legal and illegal. The drug industry makes billions of dollars annually by offering a variety of medications which promise to treat the symptoms of anxiety.

Studies are showing, though, that medications alone usually don’t help. They may alleviate symptoms, but they do not cure the problem. Without additional help, the person who is suffering from anxiety may find themselves worse off in a few years of taking the medications than they were before they began.

I am not recommending taking yourself off of medications you are taking under your doctor’s supervision. Rather, I am suggesting yoga can work with your medications without side effects to bring real and lasting relief with continued practice.

The Breath

When you are feeling anxious, your breath is affected in very profound ways. It can become shallow and constricted. This is because of the tension being held in the chest and diaphragm. Because all the breathing is happening high in the lungs, the diaphragm doesn’t allow the abdomen to expand and allow the lungs to have the space to fully expand. During yoga, the breath is integral to practice. Breathing should be deep and even, being drawn though the nose. The exhale needs to be longer than the inhale. For example, if you draw your breath in for a count of 4, try to make the exhale twice as long. If you become short of breath, return to your normal breathing. Deep yogic breath combined with yoga poses will increase the relaxing effect. Adding meditation increases the benefit even more.

Thought Awareness

Being aware of your thoughts can also preempt anxiety. When you are experiencing anxiety, thoughts can become uncontrollable. Worry intensifies the anxiety with circular thought patterns. Recognizing certain thought patters can help you to identify when you are about to have an anxious episode and prevent it by changing the worrisome thoughts to thoughts of gratitude, which often naturally develop as you progress in your yoga practice. Not only do more positive thoughts happen, you become less attached to your thoughts through calming of your mind. You can become more aware of why you are anxious. With practice, you will be able to gain perspective on the things that are causing your anxiety, so you can address them.

Poses (Asanas) Which Help with Anxiety

A helpful pose to help with anxiety is Deep Relaxation Pose (Savasana) in which you lie with your limbs gently opened away from your body while you focus on the observation of your breath. This is a very relaxing pose you should go to anytime you feel anxious, up to several times a day. Tree Pose (Vrksasana) is a balancing pose that requires mental effort to achieve. This effort can stop the cyclical pattern of anxious thoughts. Do this pose by shifting your weight to one foot and lifting the other to press your foot against your inner thigh or shin. You may use a chair or wall to help you balance.

Avoid strenuous practice at first. Anxiety can cause you to be in a continually exhausted state. More gentle poses are upright and focus on lengthening exhalation rather than inhalation or making inhalation and exhalation the same length is best for quieting and resting the mind. Allow yourself to rest and rejuvenate before going on to more vigorous poses.

There are many resources to help you find relaxing yoga poses. It is worth the effort to find ways to use yoga and yoga breathing to calm your anxiety. With proper medical care, which may include medication and cognitive psychotherapy, yoga practice can help you find a path to a more peaceful mind and a happier life.

Yoga Apparel: What Should I Wear?

Many of the choices we make are based on subconscious signals that we interpret from the world around us. Although we like to think we have control over most outside influences, the reality is that there are so many details that go unnoticed.

One of these hidden influences is color. Do you opt for a particular color in your practice but you are not sure why? Read on to see what emotions and ideas each color suggests. Learn what message your yoga apparel is sending to the outside world and how to adapt your outfit to your mood.

  • Green – Often associated with nature, green can represent growth, development, security, and comfort. This color also suggests movement and new beginnings, and, therefore, can also suggest optimism. Wearing the color green can bring a sense of harmony to your spirit and practice.
  • Red – Bold, loud, passionate and intense, red is considered a fiery color that fuels emotion. Movement, power, competition, and conflict are also associated with the color red. Signs indicating danger are often red, so the color often promotes alertness and stimulation. Wearing the color red can attract attention and boost confidence.
  • Purple – Often associated with royalty, purple suggests luxury, power, and longevity. Because it is not very common in the natural world, purple can also symbolize mystery and creativity.
  • Blue – Depth and clarity are often associated with this color because of its presence in nature, such as the sky, oceans and rivers. Power can also be associated with the color blue, but more often in a commanding, protective sense rather than a confrontational, threatening sense. Blue is also associated with intelligence and sincerity. Wearing blue can project to others that they can confide in you.
  • Yellow – Reminiscent of childhood, the color yellow conjures feelings of happiness, lightheartedness, and playfulness. It also evokes positivity and stimulating energy, making it a motivational color. Because yellow is such a striking color and can cause agitation when overused, try to use it conservatively in your outfit.

  • Orange – Orange suggests joy, energy, and warmth. It can also provoke creativity and motivation. The color orange can also symbolize good health, youth, and strength.
  • White – Lightness, purity, health, and cleanliness are all associated with the color white. In addition, the afterlife, faith, and infinity are commonly associated with the color.
  • Black – While sometimes associated with death, evil and mourning, the color black also suggests power, prestige, sophistication, and style. Therefore, it can also suggest sharpness and precision.

While colors can send certain messages to the others, you can also use colors to encourage your own emotions.

  • Need a boost of confidence? Red
  • Yearning for serenity? Green
  • Feeling down? Yellow
  • Aiming for precision within your practice? Black
  • Trying to establish the trust to build friendships with others around you? Blue
  • Feeling lazy or out of shape? White

By donning hues that emit certain emotions you are striving for, you can effectively use colors to set meaningful intentions for your practice and your day.

The Perfect Downward Dog

Downward dog is probably the most used yoga pose in classes. It is often used as a transition between other poses and often its benefits are overlooked.

What are the benefits of Downward Dog?

First of all, it strengthens the arms, wrists, and shoulders. You are placing a lot of weight into your wrists and arms and also pushing up and rotating through your shoulders. Secondly, as this pose is an inversion you gain all the benefits of an inversion without having to perform anything too difficult. Inversions help to unblock sinuses and get mucus moving (great if you are blocked up). They also help blood flow through the body especially towards the head which both energizes and calms the brain. Thirdly, it stretches pretty much the whole body which should make you feel great!

The spine is elongated and the chest is opened. Practiced often, this can help to relieve back and neck pain. Becoming more aware of our bodies during a yoga session can also help us in everyday life. Instead of hunching over a desk, we become more likely to sit up straight and gain a better posture. As well as stretching the upper body most of us feel a huge stretch in the backs of our legs (in our hamstrings and calves). For me especially this feels amazing, great if you’ve just been for a run or a cycle.

How to Get Into This Pose

  1. Start on your hands and knees (so as you look like a table). The spine should be long and straight, your knees should be directly underneath your hip bones and your wrists underneath your shoulders.
  2. Move your hands forward roughly one-hands length.
  3. Curl your toes under, press into them and begin to lift your knees off the floor.
  4. Start to now straighten the legs, keep your hands and feet where they are but put your bottom up towards the sky.
  5. Your chest should be pushing back towards your knees and your heels towards the floor.
  6. If somebody took a picture of you now you would look an upside down ‘V’.
  7. Stay here, get comfortable and don’t forget to breathe!

Things to Remember

  • Your heels don’t have to touch the floor.
  • Your neck should be relaxed and hanging like a bowling ball between your arms.
  • Your hips should be pushing back and upwards towards the sky.
  • As you gaze back at your feet you should not see your heels (your legs should be slightly inwardly rotating).
  • If you have any problems with your wrists and you can’t put weight into them try making a fist.
  • If you are pregnant this pose is not advisable – you can try this pose leaning against a wall rather than on the floor (you will still get the same stretch but you will not be inverting)

Just have fun, it is about the journey, not the destination!