• Strengthens the glutes, lower back, upper back and neck.
  • Opens up the chest.
  • Stretches the shoulders.
  • Realigns the shoulder blades.
  • Improves posture.


  • Can help to alleviate lower, upper back and neck pain.

Skill Level

  • Beginner


  • Chest Opener/Backbend
  • Lower Back Strength

Yoga 15 Series


  • Lie face down on the mat with your feet hip-width apart and your arms resting by your sides, palms facing up. 
  • Interlace your hands behind your back and press the tops of your feet into the mat. 
  • Inhale, lift your chest. Exhale, draw your shoulders back. Look down at the mat to avoid compressing the back of your neck. 
  • Hold the pose for 5-10 deep breaths, in and out through your nose. Keep pressing your feet into the mat. 
  • To come out of the pose, unclasp your hands, rest your right cheek on the mat and rock your hips from side to side to release your lower back.


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