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A pose that increases spinal flexibility, it's also a hard-core move for the arms and upper back.

  • Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your booty).
  • Bend your elbows, and place your palms flat on the ground above your shoulders, fingertips facing your feet.
  • Inhale, press into your palms, and lift your head and shoulders off the ground, placing the crown (top) of your head on the mat.
  • Check to make sure your hands and feet are parallel. You can stay here, getting used to being upside down, or take a deep inhale as you straighten your arms and lift your head off the ground. Once you're fully in the pose, try to walk your hands and feet a little closer together.
  • Stay here for five deep breaths, and then slowly lower your body down. Eventually you want to do this pose for a total of three times.
  • Hug your knees into your chest to release your lower back.

Photo: Jenny Sugar at Laughing River Yoga Studio

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