step by step1 Lie down on the ground on your stomach with your legs stretched out. The chin is also on the ground.
2 Upon exhaling, bend your knees and lift your feet upwards. Upon inhaling, grab your ankles with your hands. Keeping your feet flexed, create a bolt with your ankles. If lacking flexibility, you can open your legs a bit wider than pelvis-width; otherwise, they are hip-width apart.
3 The chin is still on the ground and you are stretching the skin of the neck.
4 Upon inhaling, bring the torso and thighs up by engaging the abdominals and lean on your bellybutton.
5 It’s important not to pull on your legs with your arms. The arms should be relaxed. The legs should be active, and pushing into the hands.
6 Upon exhaling, the body can lower itself slightly to the ground and upon inhaling, try to bring the upper body up a bit if your lower back allows it. The gaze is focused ahead of you and your head is in a neutral position. Be conscious of the position of the knees and make sure they are not too far out from the rest of the body.
7 Hold the pose for 20 to 30 seconds.
**It’s important to do a counter posture after this pose. A forward bend is recommended, such as Balasana (child’s pose), for example.
- Strengthens the spine.
- Stretches the upper body and shoulders.
contraindictions and warnings
- Problems with tension or pain in the back.