Squat with the feet flat on the floor about 45 cm apart.
The knees should be fully bent and separated.
Clasp the fingers of both hands together and place them just above the floor between the feet. Straighten the arms and keep them straight throughout the practice.
The elbows should be inside the knees.
The eyes should remain open.
Imagine the action of chopping wood. Raise the arms above and behind the head, stretching the spine upward. Look up towards the hands.
Make a downward stroke with the arms, as if chopping wood. Expel the breath making a ‘Ha!’ sound. The hands should return near the floor in between the feet.
This is one round.
Practise 5 to 10 rounds.
Breathing
Inhale while raising the arms.
Exhale while lowering the arms.
Awareness
On the movement and stretch of the shoulder and upper back muscles, and the breath.
Precautions
Not for people with knee problems or sciatica.
Benefits
This asana loosens up the pelvic girdle and tones the pelvic muscles.
It also has a special effect on the usually inaccessible muscles of the back between the shoulder blades, as well as the shoulder joints and upper back muscles.
It helps to release frustration and lighten the mood.
Notes
Those people who find the squatting pose too difficult should practise in the standing position. The benefits, however, will be less.