1. Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
   

2. 四肢撑地.膝盖与臀部同一直线,大腿垂直于地面,双手在肩膀的前方支撑.五指分开, 两根食指平行.手掌脚掌抓牢地面.  

3. Inhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tail bone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
   吸气,双膝抬离地面.起初,保持膝盖微屈,脚跟抬离地面.延长尾骨,令其远离骨盆,轻轻压向耻骨的方向.相反地,将坐骨抬高指向天花板,从脚踝内侧向腹股沟的方向拉伸内胫.
   

4. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.

5. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tail bone. Keep the head between the upper arms; don't let it down on the ground. Keep focus on your body parts which you are stretching in this pose, and after sometime try to feel relaxation and peace.

6. Stay in the pose for 30 seconds to one minute and then exhale and bend your knees and come down in Child pose. Just relax for while and focus on your breathing.

              After you Master in this pose then u can try some of variations of this pose, like one leg downward facing dog pose..
                  

Benefits -

• Calms the brain and helps relieve stress and mild depression

• Stretches the shoulders, hamstrings, calves, arches, and hands

• Strengthens the arms and legs

• Relieves menstrual discomfort when done with head supported & good for Menopause.

• Improves digestion

• Relieves headache, insomnia, back pain, and fatigue

• Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis.

Contraindications and Cautions -

• Diarrhea

• Don't practice this pose in Pregnancy late term.

• High blood pressure or headache first consult with Doctor and : Support your head on a bolster or block, ears level between the arms.

Note - In this pose, don't hang out your head on the ground, your spine will be straight and arms beside your ears.


                                Namaste All,
                                  Manu