Lay down on your mat. Bring your hands on the sides of your chest.
Suck your bellybutton in towards your spine. Inhale and push on three points, hands, pelvis and top of your feet and straighten the arms to lift the chest off the floor, going only to the height at which you can keep your pubis connected to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel.
You can stay in this position (as in the image).
If you feel comfortable in this position, keep pushing against the floor, open up your chest and straighten your arms more. Keep your neck relaxed and bring your gaze forward.
- Top of your feet, pelvis and hand pushing against the floor
- Open chest
- Pack shoulders
- Elbows close to the chest
- Gaze forward
Benefits: Strengthens spine and chest. Fixes small spinal disks misalignments. Soothes sciatica. Stretches chest and lungs, shoulders, and abdomen. Stimulates abdominal organs.
Beginners: If the position is to intense keep your legs hip width apart.