Start by sitting down on your hands and knees.
Keep the arms and legs perpendicular to the floor.
Knees hip width apart and hands shoulder width apart.
Inhale and curve the lower back down towards the floor, open the chest and shoulders and look ahead.
Exhale and curve the back up towards the ceiling, starting from the lower back followed by the upper back. Bring the crown of the head towards the floor and relax the neck down.
Repeat these movements consecutively for about 10 breaths. Keep the movement in harmony with the breathing.
This posture helps to release lower back pain and massage the back. Especially helpful during pregnancy. See our pre-natal variation of this posture.
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.