1. Sit on the floor with your legs crossed (as you advance this would be done with each foot on top of the opposite thigh) and place your hands on the floor between your legs.

- This posture is difficult and you may need to start by moving the legs farther out from the body. You will have to start so that your legs and arms are reasonably comfortable. However this will feel very awkward at first.

2. Lean forward a little and try to raise your bottom a bit off the floor. Then use your shoulders to raise your knees off the ground while taking the full weight of your body on your hands.

OBJECT: To use the shoulders to pull the body up so the legs and bottom is off the floor and all your weight is on your hands.

HOLDING TIME: Stay in the chicken for as long as it takes you to normally breath in and out 4 - 6 times and gradually working up to holding for 10 - 12 normal breaths.

REPEATING: Repeat 3 times if you can hold the chicken for 4 or more breaths. If you can’t hold it for 4 breaths then repeat it 4 times.

RESTING: Rest for as long as it takes you to normally breath in and out for half the number of breaths you were able to hold the chicken (e.g. if held for 10 breaths then rest for 5 breaths) before repeating or going on to the next step.

Benefits:

Strengthens wrists

Excellent for lower back pain

Pain in the shoulder/neck

Tapen Sinha

tapen@gauss.rhon.itam.mx