1. Starting Position:
- Lie face down on the floor or mat.
- Keep your legs extended behind you with the tops of your feet flat on the ground.
- Your toes should be pointing straight back.
2. Hand Placement:
- Place your elbows directly under your shoulders.
- Forearms should be flat on the ground, with your fingers pointing forward.
3. Body Positioning:
- Keep your hips and pelvis grounded.
- Engage your abdominal muscles slightly to protect your lower back.
4. Lifting the Chest:
- Inhale deeply as you gently lift your chest off the ground.
- Press down through your forearms to support your lift.
- Keep your neck long and relaxed as you lift your head and chest.
5. Look Up:
- As you elevate, tilt your head back slightly to gaze upwards towards the ceiling.
- Avoid straining your neck; only look up as far as comfortable.
6. Hold the Position:
- Maintain this position for 15-30 seconds, breathing deeply throughout.
- Feel the stretch in your chest, shoulders, and abdomen.
7. Returning to Start:
- To exit the pose, slowly lower your chest back down to the ground.
- Relax and turn your head to one side for a moment before getting up.
8. Repetition:
- You can repeat this stretch 2-3 times, allowing for a brief rest in between.
Tips for Beginners:
- If you feel strain in your lower back, try to lower the height of your chest lifting.
- Ensure your elbows stay under your shoulders and avoid overarching your back.
- Keep your breaths smooth and controlled to enhance relaxation.
