Begin by sitting on the butt on the heels in hero pose. Knees, thighs and ankles are together.
Grab the heels with the back of the hands facing outwards, the thumbs are on the outer edges of the feet and the fingers are on the inner arches.
Engage the core by lifting the navel in and up towards the spine.
Start to round the spine and bring the crown of the head to touch the earth and your forehead to touch the knees. The chin is tucked.
Lift your hips and the butt off the heels rolling forward until your arms are straight.
On an inhale pull on your heels as you round deeper into the posture.
To release, release the grasp of the heels and come back to seated.
- Releases tension from the neck, shoulders & back
- Stimulates the thyroid gland
- Promotes digestion
- Helps relieve symptoms of depression and insomnia
- Knee, neck, spine or shoulder injury
- Women who are pregnant
- Back or leg pain