This pose strengthens the muscles that surround the back of the spine. It also provides a gentle opening for the spine. This is a great counter pose to all of the others that target the abdominals.
How to do it: Lie with your stomach down on the mat. Place your hands, palms faced down, next to your chest, elbows bent like chicken wings. Glue your legs together and point your toes as you lift your chest off the mat (only use your back muscles, not your arms!), curving your spine upwards. Then, lift your feet and legs off of the mat as you reach the crown of your head up to the ceiling.
One hand at a time, bring your arms behind your back and lock your fingers together. Straighten your elbows and use your breath to keep your chest lifted and feet and legs lifted off the ground. With each inhale try to bring both sides of your body off the ground as you reach backwards with your arms. Hold for 10 counts as you breath deeper into the posture.
