step by step1 Kneel on the ground with your knees hip-width apart. The tailbone is facing the ground and the spine is long. Without sitting on your heels, bring your upper body up and keep your arms to your sides. The toes are straight: flat on the ground if you are more advanced, or tucked with the heels up.
2 Place the hands on the lower back, elbows bent and fingers towards the buttocks. Lean the shoulders towards the back.
3 Upon exhaling, push into the pelvis and bring the body towards the back while lengthening the spine. Passing on the side of the body, gently grab the left heel with the left hand and the right heel with the right one. The fingers point towards the toes.
4 Push your thighs forward while arching your lower back and bringing your chest up. Let your head fall back (your gaze goes up towards the sky) or in case of neck pain, maintain a neutral neck (with your gaze in front of you). Relax the throat.
5 Maintain the pose from 15 seconds to 1 minute.
6 To come out of the pose: lift the chest forward with your abs engaged and bring your hands to your hips to regain the starting position.
- Improves general posture.
- Strengthens back muscles.
- Stretches the entire torso, ankles, thighs and throat.
- Stretches the psoas.
contraindictions and warnings
- Blood pressure problems.
- Migraines and insomnia.
- Serious back or neck injuries.