OVERVIEW & PURPOSE

This grounding backbend has energizing qualities and is great for people low back, neck and shoulder pain. It’s also great for strengthening the abdomen and back muscles, which naturally improves posture.

BENEFITS

• Strengthens the upper back and posterior side of the body.
• Great for people with back pain.

PREPPING FOR THE POSE

This pose can be practiced on its own, and results can be noticed after several times. This pose can be done on its own, or in addition to other core strengthening poses.

• Locust Prep: alternate arms/legs for 5 rounds of breaths of 3. Before holding both arms and legs for 5 breaths, hold for 3 sets of 3.

PROPS & VARIATIONS

Props are very important to a practice. They are made to assist in correct postures, and assist in injury prevention. Please use them if necessary.

• Arms can be in front, at your sides, or interlocking behind your back.

GETTING INTO IT

Depending on your body’s capacity, you may experience fire in the: low back, glutes, abdominals, chest, neck, arms and shoulders.

1. 1. Begin lying on your belly, forehead on the mat.
   2. Arms and legs stretched. Inhale.
   3. Lift head legs, arms and torso off the mat.
   4. Your gaze should be slightly forward.
   5. Neck is aligned with the spine.
   6. Exhale as you come back down to the mat.
   7. Repeat 5 times.

COUNTERPOSE

• Child’s Pose

THINGS TO CONSIDER

• Be mindful of your back and core strength, and take mental notes of your progress.
• After how many days of consistent practice do you notice better posture?