This pose is a gentle inversion that stretches the entire back of the body.
Caution: Don’t practice this pose if you have neck problems, osteoporosis, or heart or circulation problems like high blood pressure.
- Kneel down, separate your heels, and sit on your feet.
- Tuck your fingers under your shins just below the knees. Inhale and straighten your back.
- Exhale and slowly bend forward. Place your forehead on the floor as far from your knees as you can.
- Lift your buttocks and roll onto the top of your head, bringing your chin toward your chest. Make your thighs vertical, if possible, but don’t go beyond a 90 degree angle. Feel the stretch in your spine and in the back of your neck. Breathe normally as you hold for 30 to 60 seconds.
- Exhale and lower your buttocks to your heels, bringing your forehead back to the floor.
- Inhale and slowly lift your spine to come up. Rest with your hands on your thighs.
Focus
Relax your torso as you hold the final pose. With each inhalation, feel your entire back expand and your spine lengthen.
Variation
To further stretch your upper back, slide your hands down your shins.
Benefits
- Helps relieve asthma
- Stretches the entire spine
- Releases emotional tension
- Invigorates both body and mind
