How to do it
Spread your fingers wide and root through the base of each palm.
- 1
Start on your hands and knees with your wrists under your shoulders and knees under your hips.
- 2
Inhale, arch your back by pushing your belly towards the floor and lifting your head and tailbone up.
- 3
Exhale, round your spine towards the ceiling, tucking your chin to your chest and drawing your navel to your spine.
- 4
Continue to alternate between these positions in a smooth, flowing motion.
Expert tip
Focus on the full range of motion, arching your back up and down to stretch and flex the spine.
Common mistakes
- ✕Cranking the neck instead of moving the spine
- ✕Hyperextending the elbows in the arch phase
- ✕Shifting weight back rather than rounding