Special Benefits: Increases range of motion, cultivates movement with breath and coordination, strengthens and creates a flexible spine, increases lung capacity, stimulates the lymph and cardiovascular systems.
Practice Level: All Levels
Props needed: one bolster or two blankets
How-To:
Lie on your back with a bolster or two folded blankets placed overhead (but not under your head). Extend legs fully. Rest arms by your sides with palms down.
Step 1:
- Inhale and point toes forward toward the end of the mat. Exhale and flex your feet, pulling toes back while reaching away through your heels.
- Repeat three times.
Step 2:
- Inhale and point toes forward while lifting your arms overhead until they rest on the bolster with palms up.
- Exhale and flex your feet while returning arms to your sides, palms down.
- Repeat three times.