beginner level

• push body upwards
• lengthen and relax the neck
• do not hunch the shoulder blades
• lengthen the spine
• forearms - internal rotation
• external rotation of the shoulders
• draw the abdomen inward
• lower ribs inward
• tailbone back
• stretch the calves
• stretch the back of the thighs
• heels to the floor
• shift weight into the legs, relieving pressure from the hands
• straighten the back
• do not round the lower back
• sitz bones upward

The main pose for working out the entire body - from fingertips to toes. Often used as a rest between asanas. But with proper alignment and energy concentration, it is energy-consuming and requires constant correction and effort.