Begin in a low squat \u2013 namaskarasana with feet shoulder width apart and toes pointed out at a 45\u00b0 angle. Place the hands flat on the floor in front of the feet. Bend the elbows and slowly shift your weight forward onto the hands. The heels will begin to come off the floor. Engage the lower abdominal muscles to lift one knee and then the other onto the upper arms. Now bring the weight fully into the arms and hands. Squeeze the insides of the knees to the upper arms lifting one foot and then the other off the ground. To exit the pose lower the feet back to a low squat bring the hands into prayer to namaskarasana.<\/p>\n","protected":false},"excerpt":{"rendered":"
Begin in a low squat \u2013 namaskarasana with feet shoulder width apart and toes pointed out at a 45\u00b0 angle. Place the hands flat on the floor in front of the feet. Bend the elbows and slowly shift your weight forward onto the hands. The heels will begin to come off the floor. Engage the […]<\/p>\n","protected":false},"featured_media":3843,"template":"","meta":{"_acf_changed":false},"pose-category":[66],"class_list":["post-3545","yoga-pose","type-yoga-pose","status-publish","has-post-thumbnail","hentry","pose-category-arm-balances"],"acf":[],"yoast_head":"\n