Dandasana (prone variation)

1. Lie face down on your mat with your legs extended straight back.

2. Place your arms alongside your body, palms facing down.

3. Gently press your pubic bone and the front of your thighs into the mat.

4. Engage your gluteus maximus and hamstrings to lift your legs slightly off the floor.

5. Draw your shoulder blades down your back and lift your chest slightly.

6. Keep your neck long and your gaze softly down at the mat.

7. Maintain a gentle curve in your lower back, avoiding any strain.

8. Breathe deeply and evenly, feeling the engagement of your back muscles.

9. Hold the pose for 5 breaths, maintaining the lift and engagement.

10. Gently lower your legs and chest back to the mat to release.

1. Lie face down on your mat with your legs extended straight back.

2. Place your arms alongside your body, palms facing down.

3. Gently press your pubic bone and the front of your thighs into the mat.

4. Engage your gluteus maximus and hamstrings to lift your legs slightly off the floor.

5. Draw your shoulder blades down your back and lift your chest slightly.

6. Keep your neck long and your gaze softly down at the mat.

7. Maintain a gentle curve in your lower back, avoiding any strain.

8. Breathe deeply and evenly, feeling the engagement of your back muscles.

9. Hold the pose for 5 breaths, maintaining the lift and engagement.

10. Gently lower your legs and chest back to the mat to release.