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Benefits:

For your body:

• Releases tension in your neck
• Creates blood flow to your brain
• Stretches your lumbar spine and the backside of your lungs

For your mind:

• Stretches your concentration in a new way
• Releases the fight or flight response gradually the more you do this pose
• Focuses you on tension and it turns out it is trapped in the mind, so relax you will be fine

For your spirit:

• What does it mean to pull on your heels so hard you may somersault forward
• I don’t need to clench my jaw anymore, it can be let go anytime so breathing becomes easier
• The recognition that the back of you is very much just as important as the front of you, this is a big point the whole is as important as its perceived parts

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(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:

• Place padding beneath your knees to relieve pressure.
• Use a towel to grip your heels.
• Put a pillow or towel to place the top of your head onto.
• Round down less, do not force yourself to go to deep.

Pose Description:

1. Start in a tabletop position.
2. Bring your toes to touch and knees to touch and sit on your heels.
3. Keep your inner thighs together throughout.
4. Lower your pointer fingers into the arch of your feet.
5. Point your fingers toward your toes and lengthen your spine.
6. Tuck your chin to your chest and curl or round forward.
7. As you lift your hips off your heels to the ceiling.
8. Your hands will rotate to pull on the bottom of your heels.
9. Gaze between your thighs or at your belly button, relax your jaw.
10. Breathe here for a few cycles.
11. Exit slowly your hips to heels and your chin lifts from your chest last.