Benefits: Strengthens the wrists, forearms and abdomen; stretches the hamstrings
1. Come in to a wide squat.
2. Bring your palms flat on the floor just under your feet.
3. Bend the elbows back as you would in Chaturanga Dandasana.
4. Begin to shift your weight back to rest on your upper arms and bring the feet up off the floor.
5. Straighten the legs.
6. Begin to straighten the arms.
Beginners: Like most arm balances, this is easier than it looks. For one thing, if you fall, you'll land on your butt instead of your head — as in some other poses! If you can lift the feet off of the floor but cannot straighten the legs, try crossing the feet at the ankles in front of you.
Advanced: Work on straightening your arms and legs.