• Beginner
  • 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.

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