How to do it
Squeeze your glutes to support your lower spine throughout the hold.
- 1
Kneel on the floor with your knees hip-width apart.
- 2
Place your hands on your lower back or on your heels if you can reach comfortably.
- 3
Gently arch your spine, pushing your hips forward and lifting your chest towards the ceiling.
- 4
Hold the stretch for 20-30 seconds, then carefully return to the starting position.
Expert tip
Move into the stretch slowly and only go as far as comfortable to avoid straining your back.
Common mistakes
- ✕Hyperextending the neck backward
- ✕Splaying the knees wider than hips
- ✕Jerking into the backbend position