How: Start in a kneeling position and place the hands on the lower back with fingers pointing downward. Lengthen the spine and create space between the vertebrae. As you lean the upper torso backwards bit by bit, engage the core, quadriceps and gluteal muscles, pushing the hips forward. Keep pushing the hips forward and keep engaging the necessary muscles. You may stay in that pose or reach for your ankles and lean the heel of your palm on the ankle of heel of the foot.
Benefits: It stretches and strengthens the shoulders and back. It also loosens up the vertebrae and relieves lower back pain. Overall, it Improves flexibility, especially in the spine.
However, please note that should you experience dizziness, do keep the head looking forward and not dropped back. You should also pay special attention to activation of the core, for without proper activation of the core; the lower back will bear the brunt of the pressure and contradict the benefit.
This pose helps open and stretch out the front of the body and tones the thighs and arms. As the front of the body opens, the abdominal organs are massaged and thus digestion is improved and constipation is eased.
