How to do Uttana Shishosana

Uttana Shishosana

How to do Uttana Shishosana

The below cues and yoga sequences added by yoga teachers show multiple ways to do Uttana Shishosana depending on the focus of your yoga sequence and the ability of your students.

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  1. Keep the arms active, and externally rotating, with palms grounded...

    Hold and breathe - releasing the chest towards the ground....

    When you are ready to release.... stay as low as you can, sliding/slithering into the :
  2. Walk your hands forward a few inches
    2- As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don't let your elbows touch the ground.
    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 nic...
  3. Use this pose only if your menstrual flow is very heavy and you want to slow it down a little.
    Kneeling, knees hip width ( or more) apart, take the hips high, allow your chest to move towards the mat and stretch your arms forward.
  4. Bring your forearms to the floor. Elbows shoulder-width apart and your palms facing together in prayer position

    Allow your chest and upper backto melt towards the floor. You can rest your head on a block or pillow to relax the head and neck if it doesn't make it all the way to the floor.

    Keep...
  5. Bring your forearms to the floor. Elbows shoulder-width apart and your palms facing together in prayer position

    Allow your chest and upper back to melt towards the floor. You can rest your head on a block or pillow to relax the head and neck if it doesn't make it all the way to the floor.

    Kee...
  6. Rest head on block here and rock gently side to side for 5 long breaths.
  7. from table top walk the arms forward to puppy pose, walk hands as far away as possible pressing palms into the mat. forehead to the ground if possible, elbows come of the mat. breath into the back creating length in the spine. careful not to over .arch in the lower back. top of the feet firmly groun...
  8. A. Beginning the sequences with prone poses to help build and open the root of the spine, bring your self in prone position on the mat.

    B. Seated on the mat in simple Vajrasana, take a few breaths here extending the spine upwards, and pushing the hips towards the floor.

    C. Then inhale and take...
  9. From seated, come to hands and knees.Stack your hips over top of your knees and slowly walk your hands out in front of you to a comfortable distance. Explore opening the arms wider apart of bringing them closer together to see if this changes sensation in your shoulders (particularly right side). Br...
  10. 1- Walk your hands forward a few inches
    2- As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don't let your elbows touch the ground.
    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 ...
  11. Volte ao centro, caminhe com as mão para frente e descole o quadril dos pés. Pare quando o angulo entre sua coxa e perna seja de 90 graus. Mantenha-se nessa postura por cinco ciclos de respiração completos.
  12. aus Vierfüßler - in Stützhaltung
    Hände aufgestellt, Fingerspitzen zueinander drehen
    Ellbogen zu den Seiten drehen
    Stirn in Richtung Hände sinken lassen - 3 AZ halten
    2 x wiederholen
  13. Come to all fours (Tabletop) with your shoulders stacked over your wrists, your hips stacked over your knees, and the tops of your feet relaxed down on the mat

    Slowly begin to walk your hands out in front of you, lowering your chest down toward the ground. Keep your hips over your knees and your ...
  14. Coming on to hands and knees (table pose), keeping hips stacked over knees and start to walk hands forward, softening chest towards the floor.
  15. CHAKRA: HEART
    LOCATION: CENTRE OF CHEST
    ASANAS: CHEST OPENING/UPPER BACK
  16. Lowering down slowly through the arms until chest finds floor
  17. A. Release from the above to relax completely in Uttana Shishosana or Puppy Dog Pose.

    B. Coming on the knees, bring the chest down towards the floor along with the chin and extend the arms out in front of you taking the stretch of the spine deeper forward and raise the lower back upwards.

    C. H...
  18. PRATAPANA: Go from side to side.
  19. Onto knees, hips stacked over knees and start to walk hands forward melting heart into the floor. Keep the shoulder blades aiming down the back, the arms straight feeling the stretch across the chest and in the shoulders
  20. CHAKRA: HEART
    LOCATION: CENTRE OF CHEST
    ASANAS: CHEST OPENING/UPPER BACK
  21. When you're ready, lift your hips and align them over knees
    Walk your hands forward
    Melt your chest to mat with your head on your mat
  22. 1. Lift your hips and align them over knees
    2. Walk hands forward
    3. Melt chest to mat
  23. Walk hands forward as far away as possible pressing palms into the mat. Forehead or chin to the mat, elbows lifted. Breath into the back creating length in the spine.
  24. Anahatasana
    Well will move into the fire element
    Begin on your hands and knees
    And walk your hands forward
    Allowing your chest to drop towards the floor
    Keep your hips right above the knees
    ****Today we are using Anahatasana, to target the heart meridian that runs from the inside of your armpi...
  25. Come to all fours (Tabletop position) with your shoulders stacked over your wrists, your hips stacked over your knees, and the tops of your feet relaxed down on the mat.
    Slowly begin to walk your hands out in front of you, lowering your chest down toward the ground. Keep your hips over your knees a...
  26. To Chaturanga to child pose (biceps graze clothes) and hold half way down to child
  27. Inhale, walk your hands forward. Exhale to melt your chest in extended child's pose/anahata.
  28. Step the hands forward stretching the arms out completely
    Bring the forearms to rest on the floor in front of you, while the hips and the knees remain firm.
    As you exhale, rest the forehead on the floor, raising the lower back upwards feeling the stretch at the shoulders and arms.
    Rest the face o...
  29. A. From the Reverse Corpse Pose, place the palms on the floor close to your chest and bring the forehead on the floor.

    B. Inhale and as you exhale raise the upper body and slowly move upwards and backwards and bring the chest and face close to the floor having the arms stretched out.

    C. In th...
  30. Step the hands forward stretching the arms out completely
    Bring the forearms to rest on the floor in front of you, while the hips and the knees remain firm.
    As you exhale, rest the forehead on the floor, raising the lower back upwards feeling the stretch at the shoulders and arms.
    Rest the face o...
  31. Bring hands under shoulders, INHALE press into the palms, engage core, lift the hips up and back, aligning the hips over the knees (at 90 degree angle), arms extended long in front of you, forehead to the floor
  32. from table top walk your hands out in front of you until chest starts to melt towards the mat
    -keep hips centered
    -place forehead or chin on mat
    -press into palms and tops of feet
    -don't sway back
    -activate upper arms spiraling biceps out
    -feel gratitude for support of ground
    -slowly walk han...
  33. 1- Walk your hands forward a few inches
    2- As you exhale, move your buttocks halfway back toward your heels. Keep your arms active; don't let your elbows touch the ground.
    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 ...
  34. "With your right arm extended, bend your left elbow and place your left hand on top of your right arm just above the elbow. Rest your forehead on your left forearm or on a block. You can turn your head to the left if it feels okay for your neck."

    Switch after 2.5 minutes
  35. Inhale, Lift hips up, keeping forehead and arms down on the mat.
  36. Step hands forward

    Broaden through the upper back

    reach the sits bones toward the back of the room and upward
  37. IN
    5 IN - kumbhaka - ES - kumbhaka
  38. From table top, come down to your forearms. Stay there and place your forehead on a block or pillow of floor. Deep long inhale for 4-5 seconds and exhales for 4-5 seconds. This should not cause back pain. If you are feeling hip or back pain. Come out of the pose.
  39. up onto our toes and circle the hips
  40. From table top walk the arms forward to puppy pose, walk hands as far away as possible pressing palms into the mat. Forehead to the ground, or resting on a block, elbows come of the mat. Breath into the back creating length in the spine. careful not to over arch in the lower back.
  41. From table top walk the arms forward to puppy pose, walk hands as far away as possible pressing palms into the mat.
    Forehead to the ground if possible, elbows come of the mat.
    Breath into the back creating length in the spine. careful not to over arch in the lower back.
    Top of the feet firmly ...
  42. A. Release from the above to relax completely in Uttana Shishosana or Puppy Dog Pose.

    B. Coming on the knees, bring the chest down towards the floor along with the chin and extend the arms out in front of you taking the stretch of the spine deeper forward and raise the lower back upwards.

    C. H...
  43. -from table top walk your hands out in front of you until chest starts to melt towards the mat
    -keep hips centered
    -place forehead or chin on mat
    -press into palms and tops of feet
    -don't sway back
    -activate upper arms spiraling biceps out
    -feel gratitude for support of ground
    -slowly walk ha...
  44. Realizar com a torção: braço esquerdo passa por baixo do braço direito. Manter a lateral do rosto no chão, enquanto o braço direito mantem estendido acima da orelha, com a mão no chão.
  45. On your next exhale, lower knees down; Keeping hips high. Walk your hands forward to come into extended puppy pose. Inhale to sweep your heart slightly up. Exhale to melt it on the floor. 2 more pulsations in Anahata.
  46. Push back into Puppy Dog Pose (Uttana Shishosana) or Childs Pose (Balasana)
    Let's check to see if our knees are under the hips, the belly drawn in to protect the lumbar spine, hands and arms stretch forward comfortably.

    For a variation to add the biceps into the equation, bend elbows, hands in p...
  47. Option to cushion knees.

    Gently explore pressing through shoulders to open heart and offer shoulder stretch.

    Pull slightly through low belly to support spine and remain active. Slight tilt of pelvis to engage core.
    Invitation to sway hips gently to discover tight spots - hold and allow time ...
  48. walk hands forward or slide arms forward
    lowering forehead to the ground
    melt heart to the floor
    feel the breath, feel the expansion of lungs

    lift chest off ground those with space chin to the floor
  49. From at table top, keep your knees where they are and walk your hands forward and sink your chest towards the floor coming into a puppy pose.
  50. Knees under the hips, draw your belly in to protect the lumbar spine, hands outstretch forwad
    draw the arm bones lightly into your shoulder socket, you will feel a slightly mor eintense streth,
    option to bend elbows, prayer hands overhead to add tricep to equation
  51. Hände schultrbreit auseinander
    nur die Hände sind am Boden, UA in der Luft
    Stirn zur Matte
    Brustbein in Richtung Boden sinken lassen
    8 AZ

    intensivieren: Fingerkuppen aufstellen
    weiter intensivieren: Hände auf Blöcke

    vereinfachen: Block unter die Stirne legen

  52. from Table pose
    Push into hands and walk hands towards you until hips are over your knees
    Drop forehead or chin to mat, allowing your chest and upper back to melt towards the floor.
    Come into your breath .....
  53. from bananasana, roll onto your front, push into hands and walk hands towards you until hips are over your knees, drop forehead to mat, allow chest to drop towards floor, or chin to floor
  54. (Option to introduce downward dog?)
  55. Keeping the hips high
    forehead comes towards the ground
    reaching, pressing the finger pads into the mat
    (3-5 breaths here)
  56. Contraindications: Knee injury.
  57. We're taking our dog for a walk and the dog starts barking as he notices a horse in the fence.
  58. Bring your forearms to the floor. Elbows shoulder-width apart and your palms facing together in prayer position

    Allow your chest and upper backto melt towards the floor. You can rest your head on a block or pillow to relax the head and neck if it doesn't make it all the way to the floor.

    Keep...
  59. A. From Crocodile Pose:

    Inhale - take the chest and shoulders up while stretching the arms out in front of you.
    Exhale - raise the hips up as you pull the belly in, and rest the chest down on the floor.
    Inhale/Exhale - breathing and stretching in Puppy Dog Pose for about 6 breaths.

    B. Relax ...
  60. Maximum stretch to the entire spine
    Heart opener: the place where we store emotions

    Hips above knees
    Use your core: no hanging in your back
  61. from table top walk the arms forward to puppy pose, walk hands as far away as possible pressing palms into the mat. forehead to the ground if possible, elbows come of the mat. breath into the back creating length in the spine. careful not to over .arch in the lower back. top of the feet firmly groun...
  62. From table top walk the arms forward to puppy pose, walk hands as far away as possible pressing palms into the mat. Forehead to the ground if possible, elbows come of the mat. Breath into the back creating length in the spine. Careful not to over arch in the lower back. Top of the feet firmly ground...
  63. Falls das zuviel Druck auf den Knien ist, eine Decke unter die Knie legen oder auf einen Stuhl setzen und die Arme an einer Tischkante dehnen.
    Hüften sollen über den Knien sein.
  64. Keeping your hips over your knees, walk your hands forward to puppy dog pose.
    Come down onto your forearms and lets your rib cage hang.
    For a deeper stretch, continue walking hands forward and lowering the chest toward the mat, bringing the forehead to the mat if possible (or rest it on a block,...
  65. Chest or chin can come to the ground, arms straight
  66. Keeping your hips over your knees, walk your hands forward to puppy dog pose.
    Come down onto your forearms and lets your rib cage hang.
    For a deeper stretch, continue walking hands forward and lowering the chest to the mat, bringing the forehead or chin to the mat if possible.
  67. From table top -walk your hands forward for puppy dog pose.

    Rest your forehead onto the mat

    Extend arms forward.

    Focus on the breath, with every exhale let your chest/heart center melt towards the ground. (7)
  68. Hold for five breaths . Chin on the floor and chest to mat arms stretching forward
  69. Focus is to stretch lower arms (elbows through fingertips) keeping them on the mat.
    Forehead to mat.
    Hips stacked over knees.
    Draw belly in towards spins.
  70. Align hips over knees
    Walk hands over head
    Melt chest to earth
  71. Move hips above knees. Walk hands forward. Rest forehead on the mat. Enjoy this gentle back bend. If you are feeling flexible, rest your chin on the mat!
  72. Inhale, and begin in table pose.

    Exhale, lowering forehead to floor.

    Inhale, extending arms forward with palms grounded.

    Exhale, positioning hips at 90 degrees to knees
  73. Keep a straight spine - no 'C' shape spine allowed !
    Stretch for the lower back and shoulders
  74. one forearm in , bowing to earth, surrender
  75. Keep arms active. Feel the length in the spine.
  76. Reach arms fwd.
    Keep hips over knees
    Melt chest to floor.
  77. In your last exhale
    Keep your knee bent and bring your chest to the mat and extend your arms forward. Forearms on the mat.
    Place your forehead on the mat
    Knees bellow your hips, aligned.

    Stay here for 3 breaths
  78. Lower knees to floor. With hips reaching back, walk hands forward, and allow chest and forehead to lower toward floor, when you feel opening/stretching in the shoulders and upper back. Hold 3-5 breaths.
  79. Bend elbows if it’s more comfortable
    OR
    Reach forward and grab the mat

    Let the lung and heart area open and fill with the breath
  80. Come back to Table. Keep your buttocks lifted, hips stack over knees, and let your forehead release to the floor (or a block), arms relax forward.
  81. From table top, keeping your knees where they are, walk your hands forward,letting your forehead rest on the mat.

    Only take the arms as far up as is comfortable - no pain. Focus on the breath, with every exhale let your chest melt towards the mat.

    Stay here for 3 more deep breaths.
  82. Fokusområde: T1 - Skuldre og forsiden af torso

    1. Stræk dig fremad med armene foran dig, indtil dine hofter er lige over dine knæ.
    2. Armene skal være ca. skulderbreddes afstand.

    VARIATION: Stræk armene lidt mindre og bred dem ud til siderne.
  83. - from table top walk the hands in front of you.
    - allow your chest and upper back to melt towards the floor.
    - keep the hips over the knees

  84. Daryl

    Variation 2 -

    Allow your chest and upper back to melt towards the floor.
    Head up, arms stretched forward
    Keep the hips over the knees and a slight lift through the lower abdominals to support the lower back.
    You want to feel the stretch in the tops of the shoulders and upper back.

    ...
  85. Kenmerken bij een blokkade kunnen zijn:
    Afhankelijk of juist afstandelijk, bezitterig, jaloers, je bent verdrietig en je ervaart eenzaamheid. Je hebt geen compassie voor anderen.
  86. Soften heart between shoulders. Hips stacked over knees. Third eye comes to rest on mat. Can be intense on shoulders so take option with this in mind - arms extended or elbows bent, hands to shoulder blades.
    -provides maximum extension through spine
    -aids in good posture
    -deep shoulders stretch
    ...
  87. push hips back over knees, forehead to mat
  88. Seated on your shin and knees, placing the buttocks on the heels, place the palms in front of you and go into Brahman Asana or Table Top Pose. Come on all four, placing the shoulder just above your palms and the hips just above your knees. Remain here for a few breaths ensuring the entire back is pa...
  89. Bring your forearms to the floor. Elbows shoulder-width apart and your palms facing together in prayer position

    Allow your chest and upper back to melt towards the floor. You can rest your head on a block or pillow to relax the head and neck if it doesn't make it all the way to the floor.

    Kee...
  90. stay 7 deep breath, keep mulabhanda
  91. Walk hands out about as wide as the mat and drop your heart to the floor and bring forehead to the mat (or a block). This will stretch your shoulders and chest.
  92. Walk hands in front slightly -
    Inhale: drop elbows so that the forearms are pressing into the mat,
    Exhale: drop head & chest towards mat, resting forehead on blocks if needed
  93. From table top walk your hands forward, keeping knees where they are, letting your forehead rest on the mat (or a block if not accessible). Only taking the arms as far up as is comfortable - no pain. Focus on the breath, with every exhale let your chest/heart center melt towards the mat. Stay here f...
  94. Melting Heart Pose (3 minutes)This pose stretches the spine, shoulders, upper back, and arms.
  95. From table top, bring elbows to the mat extending through fingertips. Also called 'Melting heart pose', aim to exhale your chest/heart down to the mat while keeping hips above knees.
  96. From Table Top position -
    move the hands about a palm & a half in front of the shoulders & slowly lower your elbows to the mat
    Elbows should now be beneath your shoulders & the hips are still above your knees
    Allow the chest to melt towards your mat & the upper back/shoulder blades to relax

  97. Take your hands to the top outer edges of your mat. Extend your arms forwards and allow your chest to melt towards the floor. You can rest your head on a block or pillow to relax the head and neck if it doesn't make it all the way to the floor.

    Keep the hips over the knees and a slight lift th...
  98. Bring your forearms to the floor. Elbows shoulder-width apart and your palms facing together in prayer position

    Allow your chest and upper backto melt towards the floor. You can rest your head on a block or pillow to relax the head and neck if it doesn't make it all the way to the floor.

    Keep...
  99. Inhala en 4 patas.
    Exhala: apoya los antebrazos, extiende los brazos a lado de tu bebé y acerca el mentón al suelo, manteniendo los glúteos altos.

    Mantén la postura durante 10 respiraciones, con cada exhalación contrae ano, genitales y ombligo.
  100. ANAHATASANA Puppy Pose 3 Min – This pose is called the melting heart as it gently stretches your chest and benefits your heart and lung meridians.

    Bring your forearms to the floor. Elbows shoulder-width apart.

    Extend your arms forwards and allow your chest to melt towards the floor. You can re...
  101. This pose is called Anahatasana or extended puppy pose. Come to all fours. Shoulders over wrists, hips over knees, fingers spread wide with index finger pointing straight in front of you. Walk your hands slightly forward. Keep your hips slightly in front of your knees as you begin to lower your ch...
  102. Bring your forearms to the floor. Elbows shoulder-width apart.

    Extend your arms forwards and allow your chest to melt towards the floor. You can rest your head on a block or pillow to relax the head and neck if it doesn't make it all the way to the floor.

    Keep the hips over the knees and a sl...
  103. Heart to floor - Hold x 3 Breaths
  104. . ANAHATASANA Puppy Pose 3 Min – This pose is called the melting heart as it gently stretches your chest and benefits your heart and lung meridians. Come onto all fours and then walk your hands slightly forward. Keep your hips slightly in front of your knees as you begin to lower your chest towards ...
  105. A. Release to relax in the forward bend as a counter pose in Puppy Dog Pose.

    B. Push the chest and the shoulders down to release the tensions at the neck, lower back and hip.

    C. Stay for about 6 breaths.
  106. A. Relax completely to recover those stretched muscles, while following the cues in 28.
  107. push hips back over knees, forehead to mat,
  108. Inhale, bringing your knees back to hip width distance
    Exhale, stretch your arms out in front of you
    Lower your chest towards the mat, keeping your neck long and gaze towards the floor
    you should feel a stretch in your upper back and glutes
    Hold for 5 breaths
  109. Inhale; come onto your knees move your hands forwards on the floor, lift your hips, move slowly forward until your arms are flat on the floor. Stay for five breaths. Then release to the floor.
  110. bring out forearms and drop chest to mat.....extended puppy
  111. Meridians: Lung, large intestine, small intestine, heart, kidney, pericardium, triple heater, liver
    Anatomy: Shoulders and arms, upper back and front of chest (pecs)

    With bolster beneath chest, if too much on shoulders, bend elbow and rest forehead on, repeat for 1.5 minutes. Can place a bols...
  112. A. From Rabbit Pose, release and bring the arms stretched out on the floor and place the hips up while resting the chin and the face on the floor.

    B. Stay here in Puppy Dog Pose (Uttana Shishosana) feeling the stretch around the chest, shoulders, and neck.

    C. Remain here for about 6 breaths, g...
  113. puppy dog
    hips on top of knoees
    arms extended and active
  114. Coming back to tabletop
    Place the hands further forward on the and slightly wider, towards the top corners of the mat
    Lower the forehead towards the floor
    Keep the spine long, the arms strong
  115. Stretch your arms forwards - hips to the sky. Melt the chest.

    30 seconds
  116. Adho Mukha con rodillas y frente en el suelo
  117. 5. ANAHATASANA Puppy Pose 3 Min – This pose is called the melting heart as it gently stretches your chest and benefits your heart and lung meridians. Come onto all fours and then walk your hands slightly forward. Keep your hips slightly in front of your knees as you begin to lower your chest towar...
  118. Feel the physical connection of the third eye to the mat. We spend a lot of time in our heads, worrying about the past, projecting into the future. This physical connection grounds us back into our bodies.
  119. Keeping the hips high, reach your arms forward
    Sink the chest into the mat
    Enjoy the shoulder stretch
  120. Can always come into this pose instead of DD (if get tired in DD, or if issues with too much pressure on wrists, etc(
  121. A. Come back on your knees. And bring the chest down towards the floor along with the chin. Eextend the arms out in front of you taking the stretch of the spine deeper forward and raise the lower back upwards.
    B. Stay relaxed in this pose for about 3 breaths or more, till you feel relaxed.
  122. Extend your arms forwards and allow your chest to melt towards the floor. You can rest your head on a block or pillow to relax the head and neck. You want to feel the stretch in the tops of the shoulders and upper back. Hold for 5 breaths.

    Now transition up to standing.
  123. Extend your arms forwards and allow your chest to melt towards the floor.

    You want to feel the stretch in the tops of the shoulders and upper back. Thighs are vertical to the floor, knees under hips.

    Hold for 5 breaths.
  124. Walk the hands out in front to rest the head down on the mat. Keep the hips above the knees. Breah the yogic breath.
  125. Non-judgemental awareness, another pose that can be difficult to hold, notice the mind, remember this capacity to find this mindfulness in action is a practice, so even if ou find it for a mere moment, it is still having an effect and will become easier with time
  126. After coming back to tabletop- walk the hands forward until your face is close to the mat.
    Keep your hips where they are- over your knees and lower until you feel the stretch in your upper back and chest.

    Gaze towards the mat or forward, bringing your chin towards the mat.

    Exit by walking h...
  127. Unterarme ablegen
    Handteller nach oben
  128. inhale press back into puppy pose.

    3 deep breaths.
  129. A. From Table Top Pose, come to Uttana Shishosana (Puppy Dog Pose).

    B Stay here for about 6 breaths.

    C. Push the belly and the chest close to the floor, to cool completely like a dog .

    D. Connect to the EARTH.

    E. Focus on the hips, back and the chest.
  130. A. From Table Top Pose, come to Uttana Shishosana to push the chest and belly towards the floor.

    B. Stay for 3 breaths.
  131. walk your hands slightly forward. Keep your hips slightly in front of your knees as you begin to lower your chest towards the floor. Forehead rests on the mat or it can feel really good to rest it on a block Breathe deeply into the stretch creating expansiveness in the back heart space. Remember to ...
  132. Come to all fours
    hands shoulders distance
    knees hip distance
    On an exhale walk your hands forward and move your chest towards the floor.
    Press your hands on the mat
    Keep your hips in line with the knees
    Feel the stretch in the shoulder area
  133. Keeping the hips high, reaching
    forward with your arms and
    lowering your chest to the mat
  134. 5 respiraciones y luego descansar en la postura de feto
  135. 1. without props
    2. place forehead on block
    3. place blanket under elbows and forehead
    4. place both elbows on blocks, brings hands in prayer position behind neck
  136. or anahatasana: heart chakra pose
  137. XXXXXsit back, place knees on floor.

    turn this into a mountain pose
  138. Keeping the hips high, reach forward with your arms and lower your chest to the mat
  139. Return to hands and knees. Bring your forearms to the floor, elbows shoulderwidth apart and palms together.

    Stretch your hips up over your knees so thighs are vertical to the floor.

    Allow your upper back to melt towards the ground. Forehead resting on the floor. Hold for 5 breaths.
  140. - Blanket under knees/under ankles/between legs/under head
  141. • Press hands down and stretch through your arms while pulling your hips back toward your heels
    • Notice stretching of spine and opening of front shoulders
  142. Exhale
    Extended puppy pose
    Slowly begin to slide your hands towards the front of your mat
    Lower your chest to touch the ground
    Keep your hips over your knees
    Your arms are shoulder distant apart
    Press your hands into the mat
    Your hips are high toward the sky
    Relax your neck


    Sli...
  143. Lying face down with your forehead on the mat, extend your arms out in front and your feet long behind you. Take a full Inhale and exhale. On the next inhalation, lift both arms and legs as high as possible, activating from the glutes, and lower, middle, and upper back. Keep the pelvis firmly ground...
  144. Extend your arms forwards and allow your chest to melt towards the floor. You can rest your head on a block or pillow to relax the head and neck. You want to feel the stretch in the tops of the shoulders and upper back. Hold for 5 breaths.
  145. Keeping your arms as they are for now, lower your knees to the ground into Puppy Dog Pose. Extend your arms forward and straight so your bottom is in the air. Like Downward Facing Dog, continue to keep your arms active, pressing into your fingertips and lifting your hips up and back.
  146. rest & stretch the arms and upper body
  147. rest & stretch the shoulders/chest
  148. Keep the knees and hips stacked here as you begin to lower the chest and forehead towards the mat.

    If the mat isn't in your range, you can take a block or blanket. If you're feeling tight in the shoulders, gently walk the hands slightly further apart to create a little bit more space.

    This is ...
  149. Keep the knees and hips stacked here as you begin to lower the chest and forehead towards the mat.

    If the mat isn't in your range, you can take a block or blanket. If you're feeling tight in the shoulders, gently walk the hands slightly further apart to create a little bit more space.

    This i...
  150. anahatasana
    heart chakra pose
  151. Stay for 5-10 deep breaths. Do this with elbows bent and on the floor

  152. Puppy – drop to elbows, press into base of palms, walk legs back, tilt in pelvis, 3 x breath
  153. And as you exhale, gently being to walk the hands to the corners of your mat. Keep the knees and hips stacked here as you begin to lower the chest and forehead towards the mat.

    If the mat isn't in your range, you can take a block or blanket. If you're feeling tight in the shoulders, gently walk ...
  154. Hips above knees, trying to get chest and chin to ground....or forehead while your learning.
  155. walk knees back to extended puppy

    make sure arms are parallel
  156. inhale un-tuck toes, pressing through forearms, shins, feet tops to lift hips and send tail bone up and back slightly pressing the palms to send the mat away from you

    exhale sink deep rolling the shoulders away from the ears and sliding the blades down the back

    3 breaths

  157. 1. Inhale. Walk the hands forwards, keeping the hips where they are.
    2. Exhale: Drop the chest to the floor.
    3. Forehead touching the floor.

    hold for 2x breaths
  158. Return to hands and knees and bring your forearms and elbows to the floor. Place the elbows shoulder-width apart and interlace the hands (creating 2 sides of a triangle with the arms).

    Walk your knees back slightly and allow your chest and upper back to melt down and back towards your thighs. Ma...
  159. From Cat Cow Pose, slowly move the fingers forward stretching the arms out completely and bring the entire forearms to rest on the floor in front of you, while the hips and the knees remain firm.
    As you exhale, rest the forehead on the floor, raising the lower back upwards feeling the stretch at th...
  160. From table top position, as you Exhale, slowly walk your hands in front of you, allowing your chest to drop toward the floor. Keep your hips stacked over your knees and your hands shoulder width apart, gently releasing your forehead to the mat.

    -Toes can be tucked under, your chest can rest on a...
  161. Anahata - GREEN heart - love, compassion, safety, trust, adventure, self-compassion, forgiveness, and relationships.

    -Ahanastasana/Melting heart - From table top walk hands forward and melt chest to the floor. Use a bolster to support - Opens shoulders, middle back and heart
  162. From hands and knees start to walk your hands forward bringing your chest closer to the mat and maybe resting your forehead down, keeping you hips on top of your knees and lifting toward the ceiling. Continue breathing deeply and slowly, staying present.
    Stay here for 5 breaths and then carefully c...
  163. De manos y rodillas y sin mover las caderas (que se quedan justo arriba de las rodillas) empieza a deslizar tus manos hacia adelante, permitiendo que el pecho se acerque al tapete.
    Continúa llevando hacia atrás y levantando tus caderas hacia el techo.
    Descansa la frente en el tapete o deja que tu ...
  164. Inhale as we walk the hands forward to the top edges of the mat. Exhale as we melt the heart forward and begin to get a nice stretch in the shoulders. any tightness in the shoulders, walk the hands wider apart.

    Bring the forehead to rest on the mat, touching the third eye to the ground. If this ...
  165. sink chest down to stretch the chest & upper back
  166. "This pose is called the melting heart as it gently stretches your chest and benefits your heart and lung meridians. Come onto all fours and then walk your hands slightly forward. Keep your hips slightly in front of your knees as you begin to lower your chest towards the floor. Breathe deeply into t...
  167. slowly press into the hands to lift up as you gently take your knees back to center and move the bolster to the side
    come onto all fours with a blanket under the knees
    Walk your hands forward, allow your chest to melt toward the floor. Keep your hips right above your knees.
    if you feel any pai...
  168. Anahata Asana - schmelzen lassen
  169. Slowly press into the hands to lift up, roll the bolster to the side

  170. hips over knees
    engage lower belly to protect lower back and find bend in thoracic spine
    shoulders plucked in shoulder sockets
    chest coming closer to mat
    head or chin on the mat
  171. Sprosti ramenski obroč in vrat, odpira prsni koš, podaljša hrbtenico, krepi stegenske mišice
  172. Exhale, knees to the floor, lower belly engaged. Walk your hands out in front of you, shoulder-width apart, releasing your heart to the earth. Rest for several breaths, then lower all the way down.
  173. Inhale as we walk the hands forward to the top edges of the mat. Exhale as we melt the heart forward and begin to get a nice stretch in the shoulders. If you're tight in the shoulders, walk the hands wider apart.

    Bring the forehead to rest on the mat, touching the third eye to the ground. If thi...
  174. Strengthens and stretches arms, shoulders and upper back. Relieves tension, stress and insomnia.
  175. From table-top, walk the hands forward and the knees back slightly. Inhale, and on the exhale drop the chest towards the floor, resting the forehead or the chin on the floor. Hips stay high over the knees.
  176. Contraindications:
    A simple few things to keep in mind while going into this pose, though this pose is easy.
    Not to be done when injured at the knee and the hip. Pressure at the knees may not be comfortable while practicing this pose.
    Not to be done if having extremely stiff shoulders and arms. ...
  177. Keep you head up and face forward- 3 mins. Clear this with your doctor. You can always do this standing against a wall too.
  178. rest back into the puppy pose
  179. keeping the hips high
    sink the chest and the head towards the ground
    forehead may come to the ground
    arms stretch out in front of you or bend to support your weight
  180. letting the hips stay high
    sink the chest to the floor
    forehead may come to the floor
  181. Melt the chest down
    Forehead to the floor
    3 breaths
  182. A. Release from the practice of One Legged Crane Pose.

    B. Exhale and bring the feet close to each other placing the knees on the floor, and stretch the arms out in front of you, while placing the chest and the chin on the floor to go into Uttana Shishosana or Puppy Dog Pose.

    C. Rest here compl...
  183. Hip hips high. walk hands forwards. sink armpits down to earth.
  184. Inhale as you walk the hands to the top of the mat. Keep the feet in line with the knees as you exhale and lower the chest. Allow the heart to melt to the mat. Option to bring the forehead all the way to the mat here. If you're feeling tight in the shoulders, allow the hands to come a little wider o...
  185. Forehead to floor
    Melting heart
  186. Rückwärtsbeuge: Als Gegendehnung - Aktivierung nach der Vorwärtsbeugen.
    Beine, Popo, Bauch & Rücken Muskulatur.

    Wenig Energie: Die Muskulatur bleibt entspannt 10-20 tiefe Atemzüge nehmen.
    Viel Energie: Die Muskulatur bleibt leicht aktiv, aber die Atmung tief und ausgeglichen.
    Normal Energie:...
  187. Walk your hands forward so that your hips are stacked over your knees
    Allow your chest to sink to the ground
    Tailbone is lifted
    Puppy pose
  188. EXHALE.
    Pushing into the elbows come back to Puppy Pose.
    Chest down.
    Forehead on the mat.
    Option 2 - If you want to feel a deeper stretch direct the drishti to the top of the mat.
  189. EXHALE.
    Hands come to the top of the mat.
    Allowing the chest to come down to the floor.
    Hips over the Knees.
    Puppy Pose.
  190. "If your shoulders are tight, try taking your hands wider. You could also extend only one arm, bending the other at the elbow and resting your forehead on that forearm, switching after a minute and a half on each side."
  191. 1. Starting on your hands and knees, keep your knees hip-width apart with the hips directly over the knees.

    2. Shift down onto your forearms, If it’s possible keep your hands shoulder width apart, if you feel a pinching in the shoulders you will want to move your arms further apart.

    3. With th...
  192. - Begin by sitting on your heels, in Thunderbolt Pose, extend the spine through the crown of your head
    - This helps to build and open the root of the spine
    - Take a few breaths extending the spine and push your hips to the floor
    - Inhale and take the torso forward, placing your forearms on the ma...
  193. Knie mattenbreit öffnen. Gesäß schiebt langsam Richtung Fersen. Arme und Hände bleiben fixiert. Dehnung Flanken, LWS, Schulteröffnung.
  194. Come into Tabletop—on all fours, with your hips stacked directly over your knees, and your shoulders over your wrists.

    Rest the tops of your feet on the mat, toes pointing straight back. Keep your feet parallel and hip-width apart.

    On an exhalation, begin to walk your hands out in front of yo...
  195. releases tension in shoulders and hips
  196. Exhale belly to spine and press back into puppy dog pose. Keep your tushy high and over your lower leg or ankles. Take 3-5 deep breaths.
  197. Do one arm puppy pose then camel reaching that same arm up
  198. Puppy pose: variation for where you are at
    1. white bolster under elbows
    2. forehead rest on block/bolster
    3. elbows on blocks, forehead rest on ground
    4. chin rest on ground
    5. chest rest on ground
    6. chest rest on ground, come onto fingertips
  199. Melting Heart pose, back up into table top.
  200. A. Beginning the sequences with prone poses to help build and open the root of the spine, bring your self in prone position on the mat.

    B. Seated on the mat in simple Vajrasana, take a few breaths here extending the spine upwards, and pushing the hips towards the floor.

    C. Then inhale and take...
  201. from child's pose:

    slide slightly forward so your hips stack over knees, arms stretch forward
  202. rest, stretch the spine, ground the front of the fee, shins, hands.
  203. In Adho Mukha Svanasana (downward dog), stay for a few breaths, and feel the stretch at the neck and the shoulders while exhaling.

    Now, slowly exhale bend the knees and place them on the floor, just below the hips, while the palms remain firm on the floor.

    Inhale again and as you exhale, slowl...
  204. Shishuasana is an excellent pose to decongest the chest and build a better immunity defense system.
  205. From all 4's, sink chest down and hips back.
    Breathe, stretch, relax
  206. From all 4's, sink chest down and hips back.
    Breathe, stretch, relax

    Or take Childs Pose. Sink hips back, can put block under thighs between thighs and calves for support.
  207. Heart to Earth Pose
    Exhale, drawing navel in walk the knees in and come back up to table top
  208. The longer one holds this pose, the maximum the benefit, but one could hold as one is comfortable based on the flexibility of the shoulders and the arms
  209. Start to walk the hands slightly forward

    Gently releasing the chest towards the ground coming into our puppy pose

    Sit bones reaching up
    Heart melting
    Maybe resting your chin or your heart to the earth
    Choosing your variation of this pose


  210. Start at 6:35am (yin sequence).
  211. 4. Anahata – The Heart
    Its colour is green and it is located within your heart. It is the centre of love, compassion, harmony and peace. This Chakra is Associate with your lungs, heart, arms hands and thymus gland. Blockage can show itself as immune system, lung and heart problems, or manifest as i...
  212. Arms stretched out in front of you, slightly bent and resting on the floor, forehead is also resting on the floor. Sit bones pointing up and back is getting a nice deep stretch. 

    Pose imitates a stretching puppy and is one of my personal favourite yoga poses - its great for giving maximum stretch...
  213. the lower abdomen gets a great massage while trying to take the hips upwards. This massage while the tummy is consciously pulled in, brings the abdominal muscles to work.
    Not to be done when injured at the knee and the hip. Pressure at the knees may not be comfortable while practicing this pose.
  214. blanket under the knees
    release heart to the bolster
  215. Starting on all fours, reach your arms out in front of you keeping them straight. Ground your palms, keep the fingers long, and pay attnetion to grounding the index finger base. Externally rotate the upper arms, taking the shoulders back and down.
    Keeping your hips directly over the hips, if you c...
  216. Starting on all fours, reach your arms out in front of you keeping them straight. Ground your palms, keep the fingers long, and pay attention to grounding the index finger base. Externally rotate the upper arms, taking the shoulders back and down.
    Keeping your hips directly over the hips, if you ca...
  217. Exhale
    Step back to puppy pose
    Knees hip distance apart
    Arms long
    Palms pressing into the floor
  218. From table top, walk the hands out in front, foerarms resting on the mat this time
    Lift the sitbones to the sky, creating a long spine
    This is very strong on the knees and the shoulders so take care with both and listen to your own body

  219. Walk your hands forward and keep your elbows of the floor
    keep your sitting bones pointing to the ceiling
    Extend your toes
    place forehead on the floor if possible
  220. For Puppy Dog Pose

    Bring your arms out in front of you, your hips lifted and your chest close to the floor,
    Notice sensation in your throat, your shoulders, your chest, your back.

    Take 2 complete breaths, and then relax onto your side, then rolling all the way onto your back with any wiggl...
  221. slowly move the fingers forward stretching the arms out completely and bring the entire forearms to rest on the floor in front of you, while the hips and the knees remain firm.
    As you exhale, rest the forehead on the floor, raising the lower back upwards feeling the stretch at the shoulders and arm...
  222. απομακρυνω λιγο τα χερια μου μπροστα. εχομαι στη σταση το κουταβιου
    ελεγχω οι μηροι καθετοι στο πατωμα
  223. Come up on All Fours. Walk hands forward, move buttock halfway down towards heels; keep arms active, and keep elbows off the mat. Drop forehead to the mat. Relax the neck, breathe into your back, lengthening your spine in both directions.
  224. Keep legs stay same place, walk hands fwd, sink chest chin to ground, palms into gnd.
  225. Inhale and on your exhale lift your hips in the air and extend your arms out in front of you with your neck relaxed
    Hold puppy dog pose for 6 breaths
  226. Once the palms are placed comfortable on the floor with proper alignment, push the head and the face deep inside with every exhalation, trying to touch the floor if possible with the crown of the head.
    Stretching the shoulders downwards, press the palms and the feet firm to the floor feeling the st...
  227. If you like, do quarter dog with one arm forward before this pose.
  228. Con cuidado volver a juntar las rodillas a la anchura de las caderas y dejar que el corazón baje hacia el suelo. Apoyar si es posible la barbilla en el suelo, sino la frente.
  229. Walk your hands forward, melt the chest towards the ground. Feel the openning in your shoulders.

    If not available, wide knees Balasana
  230. Stay for 5-10 deep breaths, allowing your ribcage to expand.
  231. This pose is called the melting heart as it gently stretches your chest and benefits your heart and lung meridians. Come onto all fours and then walk your hands slightly forward. Keep your hips slightly in front of your knees as you begin to lower your chest towards the floor. Breathe deeply into th...
  232. From a Table position, come on to your forearms and soften your heart between your shoulders, while keeping your hips stacked above your knees. The arms can be extended forward or you can bend your elbows and take your palms together in prayer or reach them backward your shoulder blades.

    This sha...
  233. Lift your hips up to the sky, push your chest down, open across your heart, chin or forehead down, whatever feels good. Take a moment of gratitude.
  234. if can, put palms together and place hands behind head
  235. extending fingertips out raise hips over knees
  236. Palms together, fingers extended, thumbs to back of neck....melted heart ❤️
  237. inhale and take the torso forward raising the hips upwards towards the roof and stretching the arms out on the floor in front of you place the chin on the floor, while pushing the chest close to the mat/floor.

    This deep stretch of the spine at the lower back and at the neck helps to open the tigh...
  238. From hands and knees bring your elbows and forearms to the floor. Elbows are shoulder-width apart, palms facing together. Keeping your thighs vertical start to take your upper back towards your thighs creating a stretch around the top of your shoulders. Let your head and neck relax towards the floor...
  239. Tops of feet on the ground
    Feet in line with knees
    Knees, just about hip distance apart
    Hips directly over the knees
    Armpits long and stretch down to the ground
    Arms stretched and inner elbows turned facing each other
    Inner palms pressed firm on the floor with finge...
  240. From downdog bring your knees to the ground, hip distance apart, walk your arms out in front of you bringing your chest to the ground- hips and lower back move upwards.
    Shoulders and upper arms deep into the ground
    Rest your forehead or chin on the ground whatever feels more comfortable
    Focus on...
  241. Begynn med ryggen rett. Hold armene rette og press ned i håndflatene, løft albuene fra gulvet. trekk spissen av skulderbladene ned i ryggen.
    Etter 3-5 minutter svaier du i ryggen og slipper brystet ned mot bakken, her kan du eventuelt plasserer hendene på bøker (eller noe som hever hendene 10-20 c...
  242. PROPS: Blanket under knees if needed
    Allow belly to drop
    Let shoulders slide down, away from ears
  243. hips up, focus on further opening your chest
  244. Gently lower your knees to the floor as a transition into the next pose which is a resting pose
  245. Bringe mit der nächsten Einatmung dein Becken über die Knie so dass sie einen rechten Winkel bilden. Deine Stirn und deine Brust liegt auf der Matte auf, deine Arme strecken nach vorne.

    Fühle die Weite in der Brust und die Dehnung in den Achseln.

    Halte hier für 5 Atemzüge - danach treffen wir...
  246. On the next exhale, pause.
    keeping your chest low, slide your hands forward as you raise your hips up so they are directly over your knees
    This is puppy dog pose.
    As you exhale allow your chest to drop down towards the floor
    Ensure your shoulders are wide. scapula spreading down your back and ne...
  247. Cette posture relaxe tout la partie du bas du dos, la nuque et les épaules. Elle étire également toute la colonne vertebrale

    Bien tirer les bras en avant pour étirer les épaules
  248. Begin with puppy - gently open heart. Then, move to yin one-armed version. Focus on external rotation of humerus. POI - shift weight toward the stretching arm's side to encourage more external rotation. Relax the jaw. See if can find 'puppy' heart.
  249. Puppy, then puppy twist, then puppy
  250. Uttana means intense and Shish means Puppy in Sanskrit. As the name suggests, this pose would resemble a puppy taking an intense stretch forward with it’s entire body. Though in this pose, the stretch is intense with the body on all fours, yet the body feels relaxed and is considered a posture to re...
  251. Relax in to Shishosana. Keep your hips above your knees and ease into this with each breath.
  252. walk hands forwards, keep hips above knees, drop chest to floor
  253. Iniziare con braccia distese sul tappetino, cercando di allungare la colonna e di spingere gradualmente il torace verso il pavimento. Dopo 5-6 respiri posizionare i mattoncini sotto ai gomiti, piegare le braccia e unire le mani in preghiera dietro alla nuca, cercando di mantenere le anche allineate ...
  254. This practice will be done a little dynamic, working on strengthening the shoulders and the arms while the lower back is completely relaxed.
    Begin standing in Tadasana and with feet close to each other, join the palms in front of you at the chest and take a few breaths here, extending the spine and...
  255. Pulsations to open heart, shoulders
  256. Extended puppy pose kneeling version of downward-facing dog. Good for those with hand or wrist problems

    In this pose, you can work on extending your spine from your hips down toward your hands.

    Come onto all fours. See that your shoulders are above your wrists and your hips are above your kn...
  257. Exhale and Push back into Puppy Pose
  258. -Press down into all 10 toes
    -On an inhale, raise your hips and bring them forward so that they are stacked above the knees (knees hip width apart)

    -Melting the chest into the ground
    -Keeping arms straight out and active

    -Find movement here, sway hips back and forth, shoulders left and right...
  259. from table top walk the arms forward to puppy pose, walk hands as far away as possible pressing palms into the mat. forehead to the ground if possible, elbows come of the mat. breath into the back creating length in the spine. careful not to over .arch in the lower back. top of the feet firmly groun...
  260. Hips above knees, stretch your arms out as far as you can in front of yourself. Pushing into the ground, melt your heart, pull the belly button to the spine, and feel the active stretch.
  261. keeping your hips in line with your knees walk your hands out to the top of your mat.
    keep your arms strong and lifted as you sink your chest down toward the ground, resting your forehead on the mat.
    Feel a nice stretch in your shoulders upper back and side body.

    Breath deeply expanding th...
  262. keeping your hips in line with your knees angle start to walk your hands out to the top of your mat. keep your arms strong and lifted off the mat as you sink your chest down toward the mat, resting your forehead.
  263. Hold for 12 breaths (Ujjayi breath)
  264. Continúa de manos y rodillas y sin mover las caderas (que se quedan justo arriba de las rodillas) empieza a deslizar tus manos hacia adelante, permitiendo que el pecho se acerque al tapete.
    Continúa llevando hacia atrás y levantando tus caderas hacia el techo.
    Descansa la frente en el tapete o de...
  265. From Child's pose come into hands and knees and leaving your hips right on top of your knees, start to walk your hands forward, allowing your chest to melt toward the mat and your hips to move up and back. Rest your forehead on the mat or if available today, your chin - always being mindful of your ...
  266. Prepping for downward dog
    cue: press the hands down, stretch through arms while pulling your hips back towards your heels
    Breath into your back feeling the spine lengthen in both directions
    Stretches spine and shoulders
  267. 'melting heart pose'
    centro del pecho : organo principal del sistema immunitaria - GLANDULA TIMO , produce un muy importante tipo de globulos blancos
    Se va quedando mas pequenYo con la edad y con estres.....

  268. observa como la exhalación profunda y recogimiento /activación suave del abdomen ayuda no sobre pasar con la extension en la lumbar

    abre tu pecho y hombros pasivamente hacia la tierra
  269. Come back to tabletop position, walk your hands forward a few inches and uncurl your toes.

    EX: Move your buttocks about halfway back toward your heels.

    Keep your arms active so your elbows remain off the floor.

    Drop your forehead to the floor or a blanket and let your neck relax.

    While h...
  270. Flow between Puppy and Sphinx x 3 keeping forerms in same position
  271. A. Beginning the sequences with prone poses to help build and open the root of the spine, bring your self in prone position on the mat.

    B. Seated on the mat in simple Vajrasana, take a few breaths here extending the spine upwards, and pushing the hips towards the floor.

    C. Then inhale and take...
  272. A. Ending the sequence of Bharadvajasana Ii, come to sit in Vajrasana taking a few breaths.

    B. Inhale and raise the arms and bring it on the floor as you exhale, and stretch the torso slowly forward taking the face and the chest towards the floor, while raising the lower back upwards, lifting the...
  273. A. Slowly moving to working on the upper part of the spine close to the shoulders and the neck, to help the flow of oxygen towards the brain, come to Uttana Shishosana.

    B. Moving from Advasana, inhale and slowly go backwards with the torso while the arms are still stretched out on the floor, and ...
  274. lift the tail and hips
    walk the hands forward
    melt the chest down, ribs towards the floor
    hips over the knees
    maybe the forehead is down
    maybe the chin and sternum is down
  275. Praying puppy, with Namaste hands, head on mat.
  276. From downward facing dog, drop knees down, keep bottom away from heels and slide hands forwards on the mat to stretch middle and lower back and shoulders. Breathe deeply in the belly and ribs.
  277. 4. with bolster - sideways under chest
    improves posture and circulation - focus on letting go
    hands on palm between shoulder blades
    make sure hips above knees
  278. From Vijrasana... INhale taking torso forward and raising hips towards roof arms stretched infront and chin to floor pushing chest to floor.
    Helps build up root of the spine and opens tight muscles around the spine and opening up the bock for easy prana flow.
  279. Chest toward floor, hips over knees
  280. Preparation for downward dog. Space at base of neck by drawing shoulder blades down back, and keeping arms active
  281. - nächste Einatmung
    - Becken linie mit Knie, rechter Winkel
    - Stirn am Boden
    Arme strecken nach vorne, sodass Dehnung Schultern
    - Fühle ebenso die Dehnung im Brustbereich und unter deinen Achseln

    - 5 Atemzüge
  282. on the next Inhale return to table top and walk your forearms forward until your elbows come to the mat. Hips will stay stacked over your knees. Spreading your fingertips, stretching that upper back.

    Exhale as your forehead or chin sinks down to touch the mat.
  283. ashtangasana: lower the body very slowly to work the arms and back...stay 5 breaths in the pose.

    feet, knees and hands are touching the ground. My hips and butt are still lifted because you want to get your chest to the ground first.
  284. If this is too strong repeat the gentler version above
Read Next: Uttana Shishosana Steps