This exercise involves kneeling on the ground and then leaning back to place your hands on your heels, creating a curve in your spine. It is a yoga pose that stretches the front of the body and strengthens the back muscles.
Type
Flexibility
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Stretches the front of the body, including the chest, abdomen, and quadriceps
- Strengthens the back muscles, including the lower back and glutes
- Improves posture and spinal flexibility
- Stimulates the digestive system and helps relieve constipation
- Opens up the throat and improves respiratory function
- Can help alleviate mild anxiety and fatigue
How to perform
- Start by kneeling on the floor with your knees hip-width apart and your hands on your hips.
- As you inhale, lift your chest and lengthen your spine.
- As you exhale, begin to lean back, keeping your hands on your hips for support.
- Continue to lean back until you feel a stretch in your thighs and hips.
- If you feel comfortable, you can reach back and place your hands on your heels.
- Hold the pose for 5-10 breaths, then release and come back to a kneeling position.
FRONT VIEW
BACK VIEW
Abs
Primary
Back
Primary
Neck
Primary
Hip Flexors
Primary