Bhekasana

A prone pose where the hands press the feet toward the floor beside the hips, deeply stretching the quadriceps.

Alignment Cues

• 1.Lie prone and bend both knees
• 2.Reach back and press the tops of the feet toward the floor beside the hips
• 3.Rotate the hands so fingers point forward, wrapping over the toes
• 4.Lift the chest
• 5.Keep the elbows pointing toward the ceiling

Benefits

• +Stretches the quadriceps and hip flexors
• +Strengthens the back
• +Opens the chest and shoulders
• +Stimulates the abdominal organs