Overview
How to do it
- 1
Begin on Your Back:Lie flat with your legs straight and your arms resting alongside your body.
- 2
Position Your Hands Under Your Hips:Place your palms face down beneath your buttocks for support.Keep your elbows close together and engaged.
- 3
Raise Your Chest:Press through your forearms and elbows to lift your upper chest toward the ceiling.Let your head fall back gently, with the crown lightly touching the floor.
- 4
Stay in the Pose:Take deep breaths and hold for 15 to 30 seconds (or longer for restorative practice).
- 5
Exit the Pose:Exhale, lower your chest slowly, and return your head to the mat.Remove your hands from under your hips and relax in Savasana.
Form tips & common mistakes
to prevent excessive lower back strain.
by pointing your toes or pressing them gently into the mat.
let it drop naturally, maintaining comfort in the neck.
to enhance the stretch and improve lung expansion.
if you have neck or back discomfort.
Muscles worked
Pectoralis Major (Chest)، Neck Extensors، Intercostal Muscles، Rectus Abdominis، Upper Back، Erector Spinae
