Beginner Ashtanga Vinyasa

Muscles

• Iliacus
• Rectus femoris
• Psoas major
• Rectus abdominis
• External oblique
• Internal oblique
• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor

Technique

1. In downward facing dog, shift the weight into your hands.
2. Bring the feet forward in between the arms, one after the other.
3. Sit down and straighten the legs in front of you.

Form tips

1. Keep the spine flexed by pushing the hands down and separating the shoulder blades
2. Work on keeping the knees high as you bring the legs forward to work the compression.

Similar Exercises

• Frog walk
• Supported crossed legs L-sit
• Ground jump through backward
• Ground jump through forward
• Ground jump through and back

Equipment

• Ground (hands or body)