This is a lively asana and has immense benefits. When one is exhausted a longer stay will alleviate fatigue. It is also an excellent asana for runners. The asana relieves pain and stiffness in the heels and ankles. It will strengthen the ankles and make the legs shapely. As you follow the above sequence you will begin to notice a relief in the shoulder blades with benefit to the shoulder joint (arthritis). You will want to focus on drawing in your abdominal right back to your spine, with an increased benefit of core body strength.
As the dighaphram is drawn up toward the chest, the heart slows down. It is somewhat of an inversion as your head is lower than the heart and so all of the benefits of inversion, (blood to the head, organs relieved etc.) are incurred. It is relatively easy to do once you get the components of forward hip flexion and the activation of the thighs to allow for the release of the hamstrings. As you breathe begin to prepare your self to come out of the modified child’s pose into downward dog by pressing more firmly into your hands and feet. Allow your hips to “float” you upward straightening your legs slowly. Keep a small “micro” bend in your knees so you can feel into the sensation that you are activating your thighs to draw you away from your shoulders, rather than coming up and weighting into your shoulders to avoid the hamstring stretch. Give yourself plenty of time to explore here – taking full breaths through the nose and releasing the jaw with a big sigh on your exhales.