Things You'll Need:
- Comfortable clothing
- Yoga mat
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Step 1
Lie on your back, arms relaxed on either side of your body, palms downward. Inhale softly through your nose. Bend your knees. Exhaling, bring your knees to your stomach as you begin to slowly lift your hands into position on the back of each thigh.
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Step 2
Lift your legs into perpendicular position to the floor. Fully move your hands to support your spine. Inhale with ease and as you exhale raise your hips simultaneously straightening your legs to a 45-degree angle. Bend your arms into position, supporting your body with your hands. The support position for your hands is at the base of your spine.
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Step 3
Press your hips forward, pushing your back upward and lifting your legs. Press your chin into the base of your throat. Maintain the pose between 30 seconds and two minutes. Breathe easily and normally. Do not strain or pant.
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Step 4
Move your hands from your back, placing them on the floor beside you as if you were lying flat. Drop your legs back to a 45-degree angle.
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Step 5
Lower your back, rolling your spine into position. This massages your back as you return to prone position. Relax there for a couple of minutes. Your palms should be downward facing.
