Lie to your back along with your palms subsequent to the body, hands down.
Bend your knees and vicinity your ft flat at the ground, heels close to the buttocks, hip width apart.
With the ft parallel to each different, press the upper hands into the ground, press your feet into the floor (outside and inside equally) and begin to lift the hips as much as the ceiling, transferring your breastbone to the chin, however not the chin to the breastbone. lift your chin slightly to maintain area under the lower back of the neck.
Firm your tailbone in closer to the pubic bone and your pubic bone moves barely towards the stomach.
Actively carry the knees out in front of you to preserve the lower again prolonged. Hold the knees above the ankles.
Your buttocks are firm however no longer clenched. Your hips are lifted as high as is to be had to you with these concepts in vicinity.
Clasp your hands at the back of the again and firm the palms into the floor, shoulder blades are down alongside the backbone.
You can take between 5 and 15 breaths in this pose.
To come out, launch the arms and decrease the hips right down to the floor on an out-breath.
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