middle level

• shoulders parallel to the floor
• chest up
• do not lock the elbows, maintain a slight microbend
• wrist under shoulders
• lengthen the spine
• hips up
• abdomen in
• active quadriceps
• pubic bone towards you
• stretch out the legs
• press the tops of the feet into the floor

Purvottanasana strengthens the muscles of the entire body, especially the arm strength. It allows for different variations: either throwing the head back or directing the gaze upwards, stretching the back of the neck; the fingers can be pointed towards the head or towards the heels.