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SKILL LEVEL
  • Advanced
CATEGORY
BENEFITS
  • Strengthens the hands, wrists, arms, shoulders, back and core.
  • Improves balance and body control.
  • Trains focus and concentration.
INSTRUCTIONS
  • Come down into a squat. Touch the balls of your feet together, bring your knees out wide and place your palms on the mat in front of you, shoulder-width apart.
  • Lower your upper body between your knees and press your triceps against your shins.
  • Come up to the balls of your feet, spread your fingers wide and press into your palms.┬áSqueeze your knees firmly against your upper arms.
  • Look forward not down at the mat, so you don’t instantly faceplant.
  • Lift your hips and lean forward so that your weight shifts from your feet into your hands. Keep moving forward until your feet begin to lift off the mat.┬áStart by lifting one foot, then the other, then try both together.
  • Try to stay in the pose for 5-10 deep breaths, in and out through your nose.
  • The better you get at this pose and the stronger your core, the higher you will be able to lift your feet.
  • When you’re ready, come down into a squat.
CONTRAINDICATIONS
  • Avoid this pose if you have an upper body injury.

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