Step by Step: |
| Start on your hands and knees (all fours). Knees directly under hips and wrists, elbows and shoulders in line with each other. Fingers should be fully spread and grounded. Head resting in a neutral position with your gaze resting softly on the floor. |
| Exhale and round your spine towards the ceiling. |
| Pull in your abdominals and tuck your tailbone, gently contracting your glutes. Try to keep your shoulders and knees in the same position. |
| Release your head towards the floor and press firmly into your hands. |
| Inhale and come back into your neutral starting position. |
| Beginners Tip: |
| If you find it difficult to know whether your back is rounding correctly, have a friend place their hands on your upper back to help activate that area. |
| Benefits: |
| Stretches the back and neck. |
| Gently massages the spine, increasing mobility. |
| Helps relieve stress. |
| Increases circulation of spinal fluid. |
| Massages your digestive organs. |
| Stimulates blood circulation in the wrists, especially helpful after a lot of computerwork. |
| Watch out for... |
| If you have a neck injury, keep your head in the neutral position. |
| Pose should be avoided in the event of recent wrist or knee injuries. |
| Pose Alterations / Adaptions: |
| You can adapt this pose for when you are sitting - even in an airplane. Place your feet flat on the floor. Place your hands on a table, chair or wall in front of you. Preform the same movements with your spine. |
| Double your mat if your knees are sensitive. |
