This pose helps bring #strength and length to muscles throughout the entire body. It also helps to build #stamina and increase movement of the digestive system so things move-out #constipation can be relieved or avoided.
As a beginner, it’s totally ok to have the front forearm on the front thigh. It’s also ok to keep the neck neutral with the gaze off to the side or even looking down (just be sure to keep the sides of the neck long), this can be especially beneficial if you have headaches or neck pain.
Use the power of your mind to help with your strength and visualize a long, steady line of energy running from your back heel through your top fingertip.