- Riding counterpose.
- Improves spine and shoulder mobility.
- Stretches the feet, ankles, quads, hip flexors, abs and shoulders.
- Opens up the chest.
- Strengthens the thighs, glutes, back and neck.
- From kneeling, lift your hips up and separate your knees to hip-width apart. Press your shins and the tops of your feet firmly into the mat.
- Bring the palms of your hands to your lower back, fingertips pointing down.
- Squeeze your shoulder blades together to open up your chest.
- Lean back into a gentle backbend, look straight ahead and tuck your chin to your chest.
- If this is enough of a backbend for you, stay here for a few breaths. You don’t need to go any deeper to get great benefits from the pose.
- If your spine is more flexible, drop back a few more inches and take hold of your heels. Look up to the sky, lift your chest and press into the soles of your feet with your hands to keep your lower spine long. You can come up on to your toes if that is more comfortable.
- Hold the pose for 3-5 deep breaths, in and out through your nose.
- Take a deep breath in. Exhale, release the pose and come back to kneeling.
- Avoid this pose if you have a knee, hip, back, shoulder or neck injury.