Using your arm and legs, this asana is best for contracting and expanding muscles and set off a good rush of blood to flow, eventually relaxing the whole body.
Steps:
Starting from the box position on all fours with hands below the shoulder joint and ankles below the hip joint, curl your toes and push the floor with your toes and push your pelvis off the floor. Push your tailbone towards the ceiling and allow your head to sink towards the floor — the crown of the head should be close to the floor or rest on the floor. Next, move your face towards your knees while moving the shoulder blades towards each other. Your chin will be on your sternum (Jalandara bandha) and your gaze has to be at your knees or belly button. Your heel should be on the floor. Try to push them down for a calf stretch if they are elevated. In the final stage pull your pelvic floor muscles upwards (Mula bandha) and push your belly button towards the spine (Uddiyan bandha).
Tip:
Keeping the knees soft or slightly bent allows you to push your buttocks higher. Hold the position and breathe normal for five to ten breathing cycles. Slowly sit back on your heels or go back to the box position and relax.
Benefits:
This is a rejuvenating pose and relieves you of tiredness. Your back, gluteus maximus in the buttocks, hamstrings, and your calves get a nice stretch. Anterior muscles of the body such as the abdominals, quadriceps and anterior tibialis get contracted. The head gets a nice rush of blood and the heart below the spine is restful too.
(Anshu Vyas Seetharaman is a yoga and fitness trainer at Sri Aurobindo Society, Bengaluru)