How to Perform Ardha Bhekasana in Full Spectrum Yoga
- 1). Begin by laying out your yoga mat and lying stomach down on it. Stick out your toes so the tops of your feet press against the mat.
- 2). Prop your upper body up with your elbows, which should be placed directly beneath the shoulders. Place your hands palm down out in front of you. Splay your fingers wide and press them down so the entire surface of the hands, wrists, and lower arms are touching the ground.
- 3). Pull your shoulders back and push your chest out and forward, arching the upper spine slightly.
- 4). Cross your right forearm in front of your body to keep yourself propped up. Bend your left leg back at the knee and grab the top of the foot with the left hand. Keep the length of the upper leg, from thigh to knee pressed against the floor. Keep your toes pointed and press the heel of the foot against the buttocks.
- 5). Release the left leg and press it back to the floor. Switch the placement of your left and right arms so that your left arm is now propping up the body.
- 6). Bend your right leg back at the knee and grab the top of the foot with the right hand. Keep the length of the upper leg, from thigh to knee, pressed against the floor. Keep your toes pointed and press the heel of the foot against the buttocks.
- 7). Release the right leg and press it back to the floor. Let your upper body back down to the ground, place your arms further out to the side in a comfortable placement with the hands level with the head. Turn the head to one side and place the cheek against the floor to finish in the rest position.
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