Begin lying face-down with the legs extended hip-distance apart and the hands spread wide underneath the shoulders. Draw the elbows in close to the ribcage. On an inhalation, firmly press the pubic bone, tops of the feet, and thighs into the floor, lift the shoulders up and back as you press into the palms to lift the chest off of the floor. Maintain a connection in the front of the body between the lower ribcage and the top of the hips, engaging from the pubic bone to the belly button. Allow the tailbone to slightly drop down, as you try not to over engage the buttocks muscles. Lift from the sternum to the top of the head, maintaining an equal openness through out the spine. Stay for a few breaths. On an exhalation, reach through the crown as you lower the chest back to the floor. Keep the elbows hugging close to the body to engage the tricep muscles and avoid the shoulders rounding forward.<\/p>\n","protected":false},"excerpt":{"rendered":"
Begin lying face-down with the legs extended hip-distance apart and the hands spread wide underneath the shoulders. Draw the elbows in close to the ribcage. On an inhalation, firmly press the pubic bone, tops of the feet, and thighs into the floor, lift the shoulders up and back as you press into the palms to […]<\/p>\n","protected":false},"featured_media":4220,"template":"","meta":{"_acf_changed":false},"pose-category":[65],"class_list":["post-3513","yoga-pose","type-yoga-pose","status-publish","has-post-thumbnail","hentry","pose-category-back-bends"],"acf":[],"yoast_head":"\n