The classic posture, with the feet touching the ground and the knees extended, is an intermediate pose that requires good spinal and hip flexibility. If you are not able to bring your feet all the way down, you can still practice with the support of a chair or the wall. It is important to protect your neck from hyperflexion and compression, by taking most of the weight of your body on your shoulders and arms. Using a blanket, as ex plained below, will help to keep your neck safe.
The benefits of this pose:
■ Increases the flexibility of your hips and spine
■ Stretches your shoulders, back and legs
■ Develops confidence
■ Relieves anxiety and tension