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The hands should be stretched out at shoulder level and moved in a circular motion, first clockwise and then anti-clockwise in a slow and controlled manner. Arm Rotation warms up your shoulder muscles and upper back muscles along with the base of neck. Warming up of muscles is very important for ensuring that the body is ready for weights and exercises and to prevent injuries by reducing stiffness of the body. Snuggle your inner thighs against the sides of your torso, and your shins into your armpits, and slide the upper arms down as low onto the shins as possible. With an exhalation, lean forward even more onto the backs of your upper arms, to the point where the balls of your feet leave the floor. But if you are ready to go further, squeeze the legs against the arms, press the inner hands firmly to the floor and (with an inhalation) straighten the elbows.
Beginners tend to move into this pose by lifting their buttocks high away from their heels. A partner can help you learn to balance in Bakasana, especially if you are reluctant to lean forward and take your feet off the floor.
This palms-together gesture completes an energetic circuit between the hands and the heart and harmonizes the two hemispheres of the brain.
The lying barbell triceps extension is an advanced exercise that works your triceps and forearms. As you perform the lying barbell triceps extension, focus on keeping your upper arms stationary as you lower the bar. Be careful performing the lying barbell triceps extension if you are a beginner or if you have problems with your shoulders or elbows.


If it isn't possible to keep your heels on the floor, support them on a thickly folded blanket. Lift up onto the balls of your feet and lean forward even more, taking the weight of your torso onto the backs of the upper arms. It's often helpful to prepare for this pose squatting on a block or other height, so that your feet are a few inches off the floor. Make sure that one hand (usually your right hand if you are right-handed, your left if left-handed) doesn't dominate the other. Lift your sternum into your thumbs and lengthen down along the back of the armpits, making the back elbows heavy. See if you can discover, as you perform this gesture, the roots of the hands in the yoga or subtle heart, which unlike the physical heart is directly in the center of your chest (below the sternum and between the shoulder blades), and towards the back of the torso. This exercise, which is also known as French Press or the Skull Crusher, strengthens and builds mass in your triceps. Stop lowering the bar a few inches above your forehead so that you do not accidentally hit your head.
Separate your knees wider than your hips and lean the torso forward, between the inner thighs. In Bakasana you consciously attempt to contract your front torso and round your back completely.
As a beginner at this pose, you might want to stop here, perched securely on the bent arms.
When you are ready to take the feet off the floor, push the upper arms against the shins and draw your inner groins deep into the pelvis to help you with the lift.


If you find such imbalance, release the dominant hand slightly but don't increase the pressure of the non-dominant hand. You can also use this hand position in Tadasana prior to beginning the Sun Salutation sequence, contemplating the "sun" or light of awareness the yogis say is resident in your heart. Sit together for a few minutes with joined hands, feeling the energetic exchange between your subtle hearts through your hands.
Straighten your arm to raise the weight directly over your shoulder, with your elbow slightly bent and your palm facing inward. Stretch your arms forward, then bend your elbows, place your hands on the floor and the backs of the upper arms against the shins. Keep the head in a neutral position with your eyes looking at the floor, or lift the head slightly, without compressing the back of the neck, and look forward.
Straighten your arms to lift the bar directly over your head, with you elbows pointing forward and slightly bent. Stay for a few breaths, getting a taste for the balanced position, yet secure in the hands of your partner.




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