Another classic backbend, this is a prep for Full Wheel Pose that'll open the shoulders as well as the muscles in the front of the body.
- From Wide Squat, sit down on the mat and slowly roll backwards, resting on your spine. Bend both knees and plant the soles of the feet on the mat directly under the knees. Try to keep the feet parallel.
- Interlace the hands in a double fist, and gently rock the upper torso from side to side to bring the shoulder blades closer together.
- Actively press into the feet to lift the pelvis, holding here for five breaths. Then lower the hips and hug the knees into the chest.