One should start in Adho Mukha Svanasana. The weight should be brought into the right hand and it should be rolled onto the outer edge of the right foot. Inhale and lift the lips with buoyancy. With your right hand, stay stronger and make a claw action with your fingers. Keep back the head of the right arm. Exhale and step the right foot back. Partially place the knee bent on the floor. Curl through the upper back creating a sweep action of the shoulder blades into the back of rib cage. Inhale and lift your hips higher until more have been curled into backbend with the right foot. Curl the head back while still breathing.
Extend the left arm from the heart and expressing both of your freedom and power. Hold breath and return to down dog. The anatomical focuses of this pose are as follows: arms, spine, hips and thighs. The therapeutic applications of this pose are fatigue and mild depression. This pose has many benefits which include: it opens up the chest, lung and shoulder areas, it opens the front of the legs and hip flexors and it builds in shoulders and upper back. People with rotator cliff injuries and people with carpal tunnel Syndrome should take caution. Some preparatory poses which are usually done include: Adho Mukha Svanasana which is also referred to as the downward facing dog, Dhanurasana also referred to as blow pose and Vasisthasana also referred to as side plank pose.