Benefits
—Stretches the hip flexors, abs and shoulders
—Opens up the chest
—Aligns the shoulders and shoulder blades
—Strengthens the posterior chain – the hamstrings, glutes and lower back
—Increases mobility in the hips and spine
—Alleviates knee, lower back and upper back pain
Photos: @charley_smith_photography
Instructions
—Lie on your back with your knees bent and your feet flat on the mat, hip-width apart. Check that your toes point straight ahead.
—Rest your arms by your sides, palms facing down. Walk your feet back until your fingertips graze your heels.
—Press into your feet and lift your hips all the way up. Check that your knees point straight ahead and do not fall out to the sides or in towards each other.
—Roll your shoulder blades underneath you and come up to your edge.
—Hold the pose for 5 deep breaths, in and out through your nose.
—Take a deep breath in. And lower down to the mat on an exhalation.
—Bring one hand to your belly and one hand to your chest. Walk your feet to the edges of the mat and drop both knees slowly to the right, and to the left. Windscreen wiping your knees a few times to release your lower back.
