Benefits: Stretches the spine and front of thighs and hip flexors
Pose: Lie supine (on your back) on the floor. Bend your knees and set your feet on the floor, heels as close to your buttocks as possible. Exhale, and while pressing your feet and arms into the floor, raise your hips and buttocks off the floor. Lift your buttocks until your thighs are about parallel to the floor. Keep your knees directly over your heels. Interlace your fingers behind your back and straighten your arms, pressing them down into the mat. Roll one shoulder under and then the other. Draw the chest toward the chin, but do not move the chin toward the chest. Stay in the pose anywhere from 30 to 60 seconds. Release with an exhalation. Release the hands and bring the upper, middle and then lower back down, rolling the spine slowly down onto the floor.
Note: Tight hip flexors and front of thighs (quads) can cause lower back pain. Make sure to stretch them.
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