EFFECT: Opens the chest and lumbar spine, invigorates.
GAZE: Up toward the ceiling
COUNTERPOSES: Happy Baby, Knees into Chest
PRECAUTIONS: If you have lower back issues, try turning this into a restorative pose. To do so, place a block on its low or medium height underneath your sacrum, the boniest part of the back of your pelvis.
1. Lie on your back. Bend your knees. Place your feet flat on the ground, hip distance apart and parallel to the side of the mat. Stack your knees directly over your ankles. Place your arms alongside you, palms face down.
2. When you inhale, press down into your feet to lift your hips up toward the ceiling.
3. Roll your shoulders toward each other underneath you. Interlace your fingers. Reach your chest toward the wall behind you
and tailbone to the backs of your knees.
TIP: If it is difficult to clasp your hands underneath you, grab the sides of your mat and push down and forward.