Place your knees on the mat. ① Put your hands on your lower back.Tuck the toes. ② Slowly bend backward. If your neck hurts, tuck your chin.
③ If your neck is ok, raise your chin and lean back.Imagine that you are drawing your sitting bones up, into your torso.
④ Touch the heel with one hand first. And touch the heel with another hand.Press the hip crease forwards. For beginners, you don't have to touch your heels. Just lean back.
Stay in this pose anywhere from 20 seconds to a minute. To exit, bring your hands on your lower back first. and slowly come back.
Therapeutic applications : mild backache, fatigue and anxiety.
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