Level: Beginner, the open chest variation might requiere more time, flexibility and abdnominal strength.
Anantomy: Glutes, hamstrings, hips.
Benefits: Stretches the hip flexors, hamstrings, and groin. Decreases sciatic pain and opens the chest and abdomen. It creates low spine stability by strengthening the thighs, quadriceps, and glutes.
Tips: In the variation and also in the traditional pose lift the torso to lengthen the upper and lower spine, and firm your abdominals.