3 – Place your hands on the base of your lower back, where your trouser pockets would be. Fingers facing the floor, thumbs on the outside. Feel as if you are trying to move your elbows in towards each other, while keeping your arms parallel and apart.
4 – Take a deep breath in via your nose, push your hips forward, drop your head back as far as is comfortable for you. Now go back half way. And relax, don’t tense up or resist the posture!
5 – This may be as far as you can go today and this is an amazing and very beneficial place to be. Remember to keep breathing. Keep looking back with your eyes and pushing forward with your hips.
7 – Breath in, bring your body weight onto your knees, exhaling engage your gluts, pushing your stomach, legs, hips, everything towards the mirror, while keeping the grip on your heels.
8 – As with every posture in the series, breathing is key. Don’t hold your breath, keeping breathing steadily in and out though your nose. Make sure your neck is relaxed and you eyes are looking back. Continuously keep pushing forward, creating the beautiful arch of your spine (apparently making you look like the hump of a camel). Visualise this beautiful arch, and your entire spine bending. (If a camel doesn’t do it for you, I like to think of my back looking like Monet’s bridge over a pond of water lilies).
9 – To come out, return your hands to your hips and slowly, supporting your spine, bring your chest up without twisting.
It is quite common for emotions to surface during this posture. We are opening our chest and ribcage in this posture. We tend to protect the front of our bodies, so being able to stretch the front side of our bodies, exposing the heart muscle can be rather an intense experience, but an amazing opportunity to let go and release.
The dizziness you may experience to begin with is completely normal. If you just keep breathing, the dizziness will pass. When you feel dizzy it is because of a change in blood pressure in your body from the backward bend.
Compresses spine, relieving back problems.
Opens rib cage, lungs and digestive system.
Stimulates nervous system.
Great for lungs and many bronchial problems.
Strengthens back and shoulder muscles.
Improves flexion of neck.
Flushes fresh blood through kidneys.
Helps eliminate toxins.