Hold this position for about 30 seconds or for as long as possible without causing discomfort.
While in the position keep the arms parallel to the floor, maintain the neck in alignment with the spine and keep the legs straight.
To come out, exhale and bring the legs, torso and head down to the floor and rest.
This posture helps to stretch the shoulders, chest, abdomen and thighs. It also strengthens the muscles of the lower back and gluteus.
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.