Astanga pose

Ashtanga Pose

You may find this pose a little tricky at first, especially if your arms are weak. But with persistence, you'll strengthen your arms quite quickly.

1. Come onto your hands and knees with your toes turned under. Place your hands directly under your shoulders, your knees directly under your hips. Inhale deeply.

2. Exhale and sit back on your heels, extending your arms.

3. Gradually lower your elbows and forehead to the floor.

4. Holding your breath out, use your arm strength to move your body forward. Let your elbows come up as you bring your chin and chest to touch the floor lightly. Leave your buttocks up so your lower back is arched. Only your chin, chest, hands, knees, and toes touch the floor. Press your elbows toward your body, breathing lightly as you hold.

5. To come out of the pose, move your chest forward and straighten your knees, lowering your hips to the floor. Repeat the pose at least 3 times, then turn your head to one side, lower your arms, and rest.

Focus in the Pose…
Use your arm strength to keep your chin and chest from resting on the floor too heavily. Be aware of the stretch in the abdominal area as well as in your back.

Benefits
• Strengthens the arms, wrists, and legs
• Develops the chest muscles
• Tones the abdominal organs
• Improves digestion

Cool. This is a new asana, I've never seen Wailana teach this one before even in the TV series so far.

If you want to watch the video of this, it's here.