1. Starting Position: Begin by lying on your back on a yoga mat or a flat surface. Ensure you are comfortable and relaxed.
2. Foot Placement: Bend your knees and place your feet flat on the mat, hip-width apart. Your heels should be close to your glutes.
3. Hand Placement: Place your hands on the mat beside your head with your fingers pointing towards your shoulders. Your elbows should be bent and pointing upwards.
4. Engage Your Core: Take a deep breath and engage your core muscles. This will provide stability throughout the movement.
5. Lift Your Hips: Press through your hands and feet to lift your hips off the ground. Your back will begin to arch as you raise your lower body.
6. Roll Your Shoulders: Roll your shoulders back and down, away from your ears, while keeping your elbows close together.
7. Full Extension: Continue to push through your hands and feet until your entire body is arched. Your chest should be lifted towards the ceiling, and your head can be relaxed.
8. Hold the Position: Hold this position for a few breaths, focusing on your breathing. Ensure your body is aligned and maintain engagement in your core and glutes.
9. Lowering Down: To exit the pose, gently lower your hips back down to the mat, and bring your head to the ground. Relax your body and take a moment to breathe.
10. Repeat: If comfortable, you can repeat the pose a few times, gradually increasing your hold time as you develop strength and flexibility.
Safety Tips:
- If you're a beginner, consider practicing with a friend or instructor for guidance.
- Avoid this pose if you have wrist, shoulder, or back injuries.
- Listen to your body and do not push it beyond its limits.
