Step by step
- Lying down on your back, bring your hips up and support them with your hands.
- Round your spine by relaxing your belly and allow your feet to fall over your head, towards the floor.
- Walk your shoulder blades towards each other and position most of your weight onto your shoulders.
- You are looking for a stretch along the spine and neck and maybe some level of stretch in the hamstrings.
- Hold for 3 to 5 minutes, bringing the hips down slowly to target different areas of the spine.
- To come out the pose, slowly bring your legs down and lie down for a few minutes, allowing the sensations to fade away.
Beginners’ tips
- Pad your mat with a blanket to protect your spine and keep you warm.
- Balance can be challenging in this pose: relax your belly to allow your spine to round.
- Ask a friend to hold your feet in place to help you with balance.
Benefits
- Deeply releases the spine and brings more blood flow to the head.
- Massages the internal organs through compression.
- Stimulates the Urinary Bladder meridian.
Watch out for
- Avoid if pregnant
Variations
- Reach your hands overhead and take hold of your feet
- Bend the knees towards the floor and place them on either side of your head
Alternative poses
Counter pose
- Windshield Wipers
- Reclined Twist
- Savasana