Form illustrationMobility / Bodyweight
A kneeling backbend that opens the front of the hips, the abdomen and the chest while the hands support the position on the heels or the lower back.
Bodyweight
intermediate
compound
Kneel with the knees hip-width apart and the hips stacked over the knees.
Place the hands on the back of the pelvis with the fingers pointing down and lift the chest.
Press the hips forward and arch back, reaching for the heels if the position stays comfortable.
Hold the pose for the prescribed time, keeping the neck in line with the spine.
Bring the hands back to the pelvis and come up chest-first.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
