Inclined plane tones and strengthens the whole body (especially core body strength) and opens the chest. From staff posture, with the arms behind your hips and the fingers pointed either towards or away from your body, begin to lean into the palms. Inhale and lean back into the arms, using them to lift the hips up toward the ceiling. As the hips lift, engage the legs by pulling up the knee caps and squeezing the thighs. Press the bottoms of the feet flat down into the floor, gently squeeze the buttocks and engage mula bandha. Align the body from the toes to the shoulders in one straight line. If it feels safe you can drop the head all the way back. Breathe and hold for 2-6 breaths. To release: slowly exhale the hips back to the floor. crab posture. Recent or chronic injury to the legs, hips, neck, arms or shoulders. staff pose, seated forward bend, side plank, seated angle, upward boat.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it. Please consult your health care practitioner before starting a yoga, pranayama or other exercise program. All contents copyright 2001-2002 Timothy Burgin and Yogabasics.com. All rights reserved. Om shanti peace.