' it*s too tough to get your thighs u$ and o'' o' the 'loor+ then >ust use a rolled u$ blanket under the% while you are still at the beginner level with this $oseJstret#h! 6ou #an also use a %akeshi't stra$ and wra$ these around your ankles (to gras$ with your hands) i' you #an*t rea#h 'ar ba#k enough!
6ou will 'eel that your u$$er body will be $ulled u$ as a sort o' #ounterbalan#e to the thighs being elevated! 8old this $osition 'or about ?0 4e#onds! Contra#t and Rela your a#k "us#les and the %us#les between your 4houlder lades G n and ''+ while you breathe! Feel the Frontal side o' your body stret#h out! Look u$ at @0 7egrees with your head and ne#k! 4lowly rela and rest 'or a %inute in the original starting $osition! Re$eat this 5er#ise .hree .i%es ,er 7ay!
ROC!ING DHANURASANA OR ROC!ING -BOW POSE.
n#e you are #o%'ortable with the Regular 7hanurasana ,ose+ you #an alter it by adding a ro#king %ove%ent to it! Iust gently ro#k yoursel' ba#k and 'orth as you breathe in and out! .his is great 'or your Abdo%inal "us#les (whi#h we will be working on later) and will hel$ strengthen your ba#k %us#les (es$e#ially 3$$er a#k) even %ore! D4 7;8>7r 97r6;4n a8 l7a68 8>r77 8;:76 a
10?
