1. Starting Position:
- Lie face down on a comfortable surface, such as a yoga mat.
- Stretch your legs back behind you with the tops of your feet flat on the floor.
- Keep your feet hip-width apart or together, depending on your preference.
2. Hand Placement:
- Place your elbows directly under your shoulders.
- Your forearms should be parallel to each other with your palms facing down.
3. Lift Your Chest:
- Inhale deeply, and gently press into your forearms to lift your chest off the ground.
- Keep your lower body relaxed and your hips pressing into the mat.
- Your gaze should be forward or slightly upwards, depending on your comfort level.
4. Engage Your Core:
- Engage your core muscles to support your lower back.
- Make sure to keep your shoulders relaxed and down away from your ears.
5. Lengthen Your Spine:
- As you hold the position, feel the stretch in your spine.
- Maintain the lift in your chest while keeping your lower back relaxed.
6. Hold the Position:
- Stay in this position for 15 to 30 seconds, breathing deeply and evenly.
- Focus on relaxing your body and maintaining the stretch.
7. Release:
- To come out of the pose, slowly lower your chest back down to the mat.
- Rest your head on your arms for a moment before transitioning to your next movement.
8. Repeat:
- You can repeat this stretch 2 to 3 times, ensuring to listen to your body and avoid any discomfort.
Tips for Beginners:
- If you feel any strain in your lower back, ease off the lift and focus on keeping your movements gentle.
- Use a towel or a blanket under your elbows for extra comfort if needed.
- Keep practicing to gradually increase your flexibility and strength.
