- Lie flat on your belly and keep your chin on the floor
- Bring the hands underneath your body and interlock the fingers
- Keep the legs together
- Inhale and lift your head and chest up
- Inhale and lift the legs up away from the floor
- Stay for 5 breaths
- Exhale and lower down
Start by lying down on your abdomen. Place the chin on the mat, and bring the arms underneath the body. Keep the elbows close together and interlock your fingers.
Straighten the legs and keep the feet together. On an inhalation, lift the legs up away from the floor. Keep them together and firmly press the buttocks together. Though it may be challenging to breathe deeply here, make sure not to hold your breath. Stay in the pose for 5 to 10 breaths and then on an exhalation come down. It is recommended to proceed into the child’s pose, to relieve your back from any subtle tension.
As a variation to this posture you can bring the arms straight ahead in front of you. On an inhalation lift your legs, arms, head and chest up. Stretch the arms out and keep reaching up higher. Exhale to release. Another option is to keep the arms by the side of the body. As you inhale lift the head, chest, arms and legs up. Keep stretching the arms back as you lift up higher. Exhale to release.
One of the benefits of this posture is that it strengthens the back. It is said to relieve back pain when practiced regularly. It also strengthens the legs, pelvis and arms. It gives a gentle massage to the inner organs which help to tone the liver, stomach and intestines.
The contraindications for this pose are back injuries and pregnancy. If you have back injuries then you can keep the legs apart when lifting up. If you are pregnant then you can proceed with cat and cow stretch instead
- Strengthens the back
- Relieves back pain
- Strengthens the leg
- Toner inner organs
- Back injuries / Pregnancy
- Spinal extension
- Tones gluteus maximus
- Tones spinal erector
- Tones hamstrings
- Tones Triceps