- Strengthens the posterior chain—the neck, back (rhomboids, trapezius, lats and erector spinae), glutes, hamstrings and calves.
- Stretches the chest and the fronts of the shoulders.
- Stabilises the shoulder blades.
- Improves posture.
- Can help to alleviate upper and lower back pain.
- Lie face down on the mat with your feet hip-width apart and your arms resting by your sides, palms facing down.
- Lift your chest, hands and arms. Outwardly rotate your shoulders and turn your thumbs up to the sky. Draw your shoulders back, lengthen your neck and look down at the mat.
- Then lift your legs and press back through the balls of your feet. Squeeze your glutes and draw your shoulders back.
- Hold the pose for 5-10 deep breaths, in and out through your nose.
- Take a deep breath in. Exhale, come down to the mat and rest one cheek on the mat. Rock your hips from side to side to release your lower back.
- Repeat the pose a few times.
- Bring your hands underneath your shoulders and push back to Child’s pose.
- Leave your feet on the mat for the beginner version of the pose. Lengthen back through your feet.
- To increase the intensity, interlace your fingers at the base of your spine and draw your shoulders back. Relax the muscles in your face and hold the pose for 5-10 breaths.
- Avoid the advanced version if you have a shoulder injury.