Benefits: Strengthens back; stretches chest, abs, shoulders; keeps spine flexible
Helps: Depression, poor posture, fatigue, lower back pain

  1. Stand up straight in mountain pose (tadasana) with your feet hip-width apart and parallel.
  2. Place your hands on your low back, fingers pointing down. Inhale and lift your chest, broadening across your collarbones and lengthening the sides of your waist.
  3. Exhale and bend back as if you were arching your shoulders and upper back over an imaginary beach ball. Up first, then back and over. Lift your heart toward the ceiling and point your tailbone down between your heels, as you bend back. Hold for two breaths.
  4. To come up, engage your abs, inhale, and lead with your heart, bringing your head up last.