• Stretches the neck, shoulders, back, ribcage and ankles.
  • Increases spinal mobility.
  • Improves breathing efficiency.

Skill Level

  • Advanced


  • Forward Bend

Yoga 15 Series


  • Kneel with your knees and feet together.
  • Bring your forehead to your knees and take hold of your heels with your thumbs on the outside and fingers on the inside. 
  • Slowly lift your hips until your arms are straight. 
  • Work towards bringing the crown of your head flat to the mat with your forehead is still in contact with your knees. 
  • You can rest your head on a cushion if that's more comfortable.
  • Pull on your feet to fully stretch your upper back and draw your shoulders away from your ears.
  • Hold the pose for 5-10 deep breaths, in and out through your nose. 


  • Avoid this pose if you have a knee, neck, shoulder, back or knee injury.