How to do it
Draw your lower belly in to lengthen the lower back.
- 1
Kneel on the floor with your toes together and knees hip-width apart.
- 2
Exhale and lower your torso between your knees, extending your arms forward.
- 3
Rest your forehead on the floor and relax your entire body.
- 4
Hold the pose for up to a few minutes, focusing on deep breaths.
- 5
To release, use your hands to walk your torso back up to a kneeling position.
Expert tip
Focus on deep breathing to enhance relaxation and deepen the stretch in the hips, thighs, and lower back.
Common mistakes
- ✕Forcing the hips to sit on the heels
- ✕Lifting the forehead off the floor
- ✕Tensing the extended arms and wrists