1. Begin kneeling with your legs parallel, shins and feet pressing firmly into the floor. For the initial stretch, place your palms on your bottom, gaze up to the sky, project your chest upwards and extend the upper back.
2. Find stability in this pose by encouraging your pelvis to press forwards and your thighs to push backwards.
3. To deepen the stretch, reach your hands for your heels. You will notice that your spine extends further, but the demand on your abdominals and gluteals is greater.
For most people, we spend more time bending forwards in our daily lives than in any other direction. Most stretches which include a back bend or spine extension will be beneficial.
Opening up the front of the hips and thighs is an excellent way to release tension from the lower back following long periods of sitting or repetitive forward bending.
Stretch out your whole body with the be. Stretching Guide.