From "Bikram Yoga: The Guru Behind Hot Yoga Shows the Way to Radiant Health and Personal Fulfillment". Awkward Pose is a powerful strengthening posture that concludes a sort of warm-up section in which you generate internal heat and loosen the muscles. This is a very challenging for a lot of people, so it's good for instilling discipline and integrating control of the mind with the action of the body.
- Start with your feet 6 inches apart or space of both fists together on the floor.
- Raise your arms parallel to the floor, palms down.
- Keep 6 inches between your arms, wrists, knees, and feet.
- Keep heels flat on floor.
- Slowly sit down until your thighs are parallel to the floor like there is an imaginary chair behind you.
- Lift your chest up and lean upper body backward while stretching your fingertips towards the mirror.
- Come up as slow as you came into the posture
- Keep your arms in front of your and come up onto your tippy toes and lock your knees by squeezing thigh muscles.
- Sit back down, still on your toes, with spine straight, back flat, stomach sucked in until your thighs are parallel to the floor.
- Your back will be straight when you feel like you are tipping backward slightly.
- Return to standing with your arms still out towards the mirror.
- Raise up on your toes a little bit and bring your knees and thighs tightly together.
- Suck your stomach in.
- Sink down until you are sitting on your heels.
- Keep your spine straight like sliding down a wall.
- Slowly come up, bring your feel together and lower the arms.
- Always remember to breathe.
- Engage your stomach muscle throughout the whole posture.
- Keep your weight in the heels (Part 1).
- Lean the upper body back while really stretching your arms forward to counterbalance.
- The higher you come up on the toes, the easier it is to balance (Part 2).Keep your back flat and straight like you are leaning against an imaginary wall
- Focus on keeping your knees apart as they will want to come together (Parts 1&2)
- Remember to keep your arms parallel to floor and the muscles engaged, elbows locked and five fingers together.
- Tones and shapes your legs.
- Strengthens the thighs, calves, and hips.
- Gets rid of chronically cold feet.
- Makes hip joints flexible.
- Firms the upper arms.
- Increases blood circulation in the knees & ankle joints.
- Relieves rheumatism, arthritis, & gout in the legs.
- Helps to cure slipped disc & lumbago in lower spine.
- Promotes intense concentration.