- Riding counterpose.
- Strengthens the neck, upper back (rhomboids and lower trapezius), lower back (erector spinae) and glutes.
- Opens up the chest.
- Stretches the shoulders.
- Stabilises the shoulder blades.
- Improves posture.
- Can help to alleviate lower back, upper back and neck pain.
- Lie face down on the mat with your feet hip-width apart and your arms resting by your sides, palms facing up.
- Interlace your hands behind your back and press the tops of your feet into the mat.
- Inhale, lift your chest. Exhale, draw your shoulders back. Look down at the mat to avoid compressing the back of your neck.
- Hold the pose for 5-10 deep breaths, in and out through your nose. Keep pressing your feet into the mat.
- To come out of the pose, unclasp your hands, rest your right cheek on the mat and rock your hips from side to side to release your lower back.
- Avoid this pose if you have a neck, shoulder or wrist injury.