Viewing post #252705 by Maridell
This pose strengthens the legs and the knees, opens the hips, and is a back bend. It is also a preparative pose for other inversions.
Lie on your back with the knees bent and feet flat on the floor at about hip width. Your arms should be to your sides and palms down. Breath a few times and on an inhale lift the hips toward the ceiling - your feet should remain flat on the floor. Take up to 5 complete breaths in this position. There are a few versions of this pose:
For a milder version place a stiff folded blanket under your hips at a height that is comfortable for you. You can add a blanket as your hips become more accustom to this pose.
For more of a bend in between the shoulder blades you can join your hands under your body - your arms remain on the floor with your hips lifted.
For a deeper mid to lower back-bend you can ease yourself upward by leaving your elbows on the floor but using your hands to hold your hips up higher.
note: regardless of the version of this pose that you choose to do take care not to put pressure on the neck. Your chin should not be pointing into the sternum. Slightly lift the chin upward to assure a small natural curve in your neck.