Featured Asana

Procedure:

Lie on your belly, arms resting down by your sides

Have your head to one side with full ear on the floor (to allow for a gentle twist in the cervical spine)

Heels fall out to the sides, opening up the hips

Inhale a breath, and on the exhale lift your head, arms, and legs off of the floor

Eyes gaze toward the ceiling, or out in front of you

Buttocks and thighs are firm, toes extending away from the body

Stretch back fingertips towards your toes; arms are activated

Keep your shoulders away from your ears, and allow your neck to remain lengthened

Stay in pose for 3-5 breaths or 30 seconds to 1 minute

Release

Benefits:

Strengthens spinal and back muscles

Improves posture

Stimulates abdominal organs

Stretches entire body

Cautions:

Back injury – do not move into pain. Come out of the pose if it hurts. People with neck injury should keep the neck in neutral position as to avoid overstraining the neck

Modifications

Support sternum and thighs with rolled up blanket to help with posture