Always inhale and exhale slowly and evenly through the nostrils, using the breath to allow you to move into the poses comfortably. If you take medication for any long-term health condition, please check with your GP before changing your exercise routine

Kneel on mat, thighs upright and hands on hips.

Tuck your toes under and draw your hips forward.

As you move the spine into an arc, lead with your chest and avoid letting your head fall back, but also avoid tucking your chin or not moving your head at all.

Initiate the backbend with your chest, and move the back of your head back (not the crown) to keep length in the back of your neck.

Press down into your knees to anchor your legs. Reach both hands back simultaneously and aim for the heels.

Keep drawing your pelvis forward. Stay for a few breaths.

When you are ready to come out of the pose, lead slowly with your chest so your head comes up last.

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