How To Perform 
• Start with your knees on the floor, hip distance apart, thighs perpendicular to the floor.
• Slightly rotate your thighs in and keep your gluts relaxed.
• Imagine lifting your sitting bones up, into your torso and press your shins and the top of your feet into the floor.
• Place your hands on the back of your pelvis, palms on your lower back, fingers pointing down. Open the back of the pelvis and lengthen it down towards your tail bone.
• Press the front of the thighs back, inhale and lift your heart by drawing the shoulder blades back and down against the ribs. Lean back and squeeze your shoulder blades together, far from the ears. Keep your head up, chin near the sternum, and your hands on the pelvis.
• Engage your core, visualising your ribcage lifting up away from your hips. Lift the body up and back. Move one hand to your foot or ankle.
• Press your thighs forward, then touch the second hand to the foot or ankle. If you’re not able to touch your feet without compressing your lower back, turn your toes under and elevate your heels.
• Stay in the pose and breathe, embracing your
• To exit, bring your hands on your pelvis, tuck your chin to your chest, inhale and lift the head and torso up by pushing the hip points down, toward the floor.


• Stretches the entire body: hip flexors, chest and throat.
• Strengthen back muscles and energises the body.
• Improves digestion and posture.


• Lower back or neck injuries.


• Put a blanket beneath the knees if you have sensitive knees.
• If you can’t reach your feet use a block on either side and place your hands on them for support.
• Keep the hands on the lower back all the time.

*/ ?>