Helps with mobility in the shoulders and upper back
Stretches the whole front of the body
Strengthens the legs and back.
Improves your posture
Energizes body and mind.
Watch out for
If you have any tension or sensitivity in your neck, or if you feel lightheaded, keep your neck in a neutral position or with the chin towards the chest so that the back of the neck stays long and relaxed
If you have a back injury, a more gentle backbend like Cobra or Sphinx pose may be more suitable – please check with your medical practitioner for specific advice
Use a blanket under your knees or double up your mat to reduce any knee sensitivity Note – this will raise your knees and so may mean your hands have further to reach back to your heels, so use blocks if needed.
You can work on the opening in the chest, lifting your breast bone as you inhale, shoulder blades firm on the back. Keep your hands on the lower back for support and pay attention to keeping length in the lumbar area
Try this pose with the front of your body against a wall. Keep pressing the thighs to the wall as you bend backwards
If you can easily take hold of your heels try pointing your toes back instead of tucking them under