This easy backbend loosens the hips and groin while strengthening the entire spine.
- Stand on your knees with your toes pointing straight back.
- Step your right foot forward so that your knee is above your heel.
- Place your hands on the floor on either side of your foot.
- Slide your left leg back, inhale, arch your spine, and stretch your neck back if comfortable. Allow your palms to lift, but keep your fingertips on the ground. Relax your hips and let them sink toward the floor. Breathe softly as you hold.
- Exhale and come forward, lowering your palms to the floor. Return to the kneeling position and repeat with the left foot forward.
- Repeat once more on both sides.
- Sit back on your heels, bend forward, and rest with your forehead on the floor.
Focus
- Press your sternum forward and up to increase the arch in the spine.
- By releasing the hips downward, you will increase the stretch in the thigh muscles and groin area of your back leg.
- Pull your front foot back slightly without actually moving it. This activates and strengthens the hamstring muscles of your front leg.
Benefits
- Strengthens the spine and back muscles
- Balances the nervous system
- Stretches and strengthens the thighs
- Massages the abdominal organs
