Chopping wood

Kashtha Takshanasana

• Squat with the feet flat on the floor a comfortable distance apart.
• Have the knees fully bent and separated.
• Clasp the fingers of both hands together and place them above the floor between the feet.
• Straighten the arms and keep them straight throughout the practice.
• Imagine the action of chopping wood and raise the straightened arms up towards the ceiling, stretch the spine long.
• Gaze up to the fist.
• Make a downward stroke with the arms, as if chopping wood.
• Simultaneously, expel the breath and make a ‘Ha’ sound.
• This completes one round, practice 5-10 rounds.

Breathing

• Inhale while raising the arms.
• Exhale while lowering the arms.

Awareness

• The movement and the stretch of the shoulder and upper back muscles.
• Synchronizing the movement with the breath.

Modification

• If a full squat isn’t appropriate, hold a standing squat with the legs apart and knees slightly bent, ensure that the feet are in line with the knees.

Contraindications

• Knee problems.
• Sciatica.
• Slipped disc.
• Hernia.

Benefits

• Loosens up the pelvic girdle and tones the pelvic muscles.
• Improves flexibility and strength of the upper back and shoulder muscles.
• Great for the shoulder joints.
• Helps to release frustration and lighten the mood.
• Helpful in pre-natal stage of pregnancy.