Seal Pose

Exercise Name: Seal Pose Stretching

Equipment Needed: None

Instructions:

1. Starting Position:
- Begin by lying flat on your stomach on a comfortable surface, like a yoga mat. Ensure your body is aligned straight.

2. Hand Placement:
- Place your hands under your shoulders, with your fingers pointing forward and your elbows close to your body. Your palms should be flat on the ground.

3. Lifting the Chest:
- Inhale deeply and gently push through your hands, lifting your chest off the ground. Allow your elbows to bend slightly as you lift.

4. Arching the Back:
- As you rise, look upward and allow your lower back to arch gently. Focus on lifting your chest high while keeping your hips grounded on the mat.

5. Hold the Position:
- Maintain this position for 15 to 30 seconds, breathing deeply throughout. Feel the stretch across your chest and shoulders.

6. Returning to Start:
- To exit the pose, exhale and slowly lower your chest back to the mat.

7. Repeat:
- You can repeat this stretch 2-3 times, ensuring you maintain control and don’t overextend your back.

Tips:
- Keep your shoulders away from your ears to avoid tension.
- Only go as high as feels comfortable—don’t force your range of motion.
- If you feel any pain in your lower back, lower yourself slightly or adjust your hand placement.