This simple backbend makes the shoulders mobile and opens the chest.
1.Kneel with the thighs perpendicular, knees and feet together, and trunk upright. Keep the knees in line and both sides of the body parallel. Place the hands on the hips. Contract the buttocks and stretch the hips and the trunk up.
2.Move the tops of the thighs and the hips forward. Exhale and arch back: bring the coccyx, sacrum, and lumbar forward, curve the thoracic spine and take the shoulder blades in, keeping the shoulders back. Stretch the abdomen toward the rib cage and take the sternum and collarbones back. Extend the neck, without straining it.
3. Release the hands, stretch the arms down, and hold the heels, with the palms on the soles and fingers pointing to the toes. Take the head back and look back. Stay, increasing the curve of the trunk, for 15 to 20 seconds. Do not hold the breath.
Inhale, release the hands, and come up, using the buttock muscles to lift the pelvis.