Positioning:
1. Start by lying face down on a comfortable, flat surface such as a yoga mat.
2. Position your legs straight back, keeping them hip-width apart. The tops of your feet should be resting on the ground.
3. Place your elbows directly underneath your shoulders, keeping your forearms parallel to each other on the ground.
4. Engage your core gently to support your lower back.
Movement:
1. Begin by lifting your chest off the ground by straightening your arms, pushing through your elbows, and arching your back slightly. Keep your hips and legs pressed into the ground.
2. As you lift your chest, look slightly forward without straining your neck. Hold this position for a few breaths, feeling the stretch in your back and shoulders.
3. To modify, you can widen your elbows if needed for comfort, or lower your chest back to the mat if you feel discomfort.
4. After holding for a few breaths, gently return to the starting position by lowering your chest back down.
5. For the lookback portion, after raising your chest, you can turn your head slightly to one side, looking back over your shoulder. Hold this for a breath before returning to center, and then repeat to the other side.
6. Perform 3 to 5 repetitions, focusing on your breathing and maintaining a comfortable stretch.
Ending:
1. Once finished, relax into a lying position, taking a moment to feel the effects of the stretch.
