• 

• 

Benefits:

For your body:

• Releases your back muscles
• Massages your organs near your back
• Stretches your spine

For your mind:

• Relaxes the back of your head which can assist you to relax your eyes
• Gives you a sense of renewal
• Stretches your hips and relieves your emotional strength

For your spirit:

• You gain a fresh look of reaching a happy position in your body
• Remain playful in your practice of posture
• A blissful release to leave your worries behind

(Your body is your own so be sure to do these poses the certain way your body needs to do them, not the way my body does them in the pictures.)

Modifications:

• Grab the front of your shins to help with flexibility.
• Use a towel or a strap to assist your grip.
• Grab the outside edge of each foot.
• Roll up and leave a towel behind your head.

Pose Description:

1. Start on your back in a laying down position.
2. Kick your heels up into legs up the wall.
3. Flex your feet, release your toes.
4. Maintain a flat back on the ground from tailbone to skull.
5. Reach up and grab your feet’ inner arch with your fingertips.
6. With your hand and elbow, pull your knees and feet out and down toward the ground.
7. Keep your heels stacked over your knees.
8. Pull down statically.
9. Breath here.
10. Rock right and left gently releasing tension from your back.