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The most basic backbend, this challenging pose not only increases flexibility in the spine, it also strengthens the upper body.

  • From Two-Legged Inverted Staff, release your clasped hands and plant the palms on the floor in front of the face.
  • Press into the palms to lift the head off the floor. Walk your hands and feet as close as you can toward each other.
  • After five strong breaths, release the hips to the mat and hug the knees into the chest.

Image Source: POPSUGAR Photography / Jenny Sugar
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