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A powerful prone backbend that deeply opens the chest and shoulders, strengthens the entire back body, and stimulates abdominal organs. It invigorates the body and mind, building vitality and courage.
Lie on your belly, bend knees, grab outer ankles.
Kick feet back and up, lifting chest and thighs.
Keep knees hip-width, breathe deeply.
Press the pubic bone and lower ribs gently into the mat to anchor the pose.
Actively kick back through the feet into the hands to create lift and open the chest.
Keep the knees no wider than hip-width apart to protect the lower back.
Draw shoulder blades toward each other and down the back.
Gaze forward or slightly upward, maintaining a long neck.