From a seated position bent the knees and tilt the upper body back.
Straighten the legs. Point the heels, toes or ball points of the toes.
Apply a little pressure inward so the legs stay together and lengthen the
inner legs.
Raise the chest up and allow weight to fall upon the sacrum. Or balance
on the very end of the tailbone. (The Coccyx)
Lengthen the torso.
Keep space around the front of the neck. Push through the top of the head
to balance the energy that moves through the toes.
Benefits
This pose tones the abdominal muscles and some areas of the legs. The
rectus abdominus raises the upper body and
Healing effects
This pose is good for lower back injuries because it strengthens the abdominals.
However there are better and safer ways to strengthen the abdominals.
Yoga Teacher Tips
This posture is often taught on the tailbone with a straight spine.
Allowing weight to fall on the sacrum with a slight curl in the spine can
increase the abdominal muscles use. Don't be to hard on students and allow
slight modifications. Combine this postures with a number of other
postures that tone the abdominal wall.
