astang pranam

Caterpillar stretches the neck and shoulders and lengthens and realigns the spine.

This posture strengthens the arms and upper body.

 From dog tilt, slowly exhale and lower the chin and chest straight down to the floor, bringing the chest between the palms.

Keep the elbows close to your sides, press the chest down towards the floor and lift the tailbone up towards the ceiling.

Breathe and hold for 2-4 breaths or vinyasa between dog tilt and caterpillar, inhaling into dog and exhaling into caterpillar.

To release, inhale into dog tilt and exhale into table.