Benefits: Strengthens the spine, opens the lungs/shoulders, and stimulates abdominal organs.
Safety: Do not use arm strength to push up; rather, use back muscles to lift, keeping the pubic bone anchored.
Contraindications: Avoid if you have a wrist injury, carpal tunnel syndrome, or recent back injury.
How to Perform
Set Up: Lie prone (on your belly) with legs extended behind you, hip-width apart, and tops of the feet pressing into the floor.
Let’s start our year by mastering this pose read the whole article before trying.
Physical Benefits of this pose
Hip opener
Heart opener
Stimulates abdominal organs
Sit on the floor with your legs bent, soles of the feet together, and knees dropping out to the sides.
Let your feet be a comfortable distance away from your hips (closer is more intense, further away is gentler).
Round your spine forward, letting your head and arms relax.
Use a cushion or block under your forehead, chest, or knees if you want extra support.
Stay here for 3–5 minutes, breathing slowly and letting your muscles relax while the stretch works into your hips and lower back.
