Start by lying flat on the floor in the supine posture, bend the knees so that the feet touches the sitting bones.
Keep feet hip width apart. Inhale and lift the pelvis and chest up as high as possible, bringing the chest and knees towards the head, while supporting the lower back with both hands.
Keep shin straight and breathe normally, extending the back from the chest down, keeping the shoulders down. Hold the position for about 30 seconds. This position is a good chest opener.
To come out place arms on the floor and gradually bring the back and pelvis down.
Hatha Yoga Postures: Sanskrit – English
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.