Inverted Staff (backbend)

How to

1. Begin lying on your back with knees bent and feet hip-width apart, close to the sitting bones.
2. Place your hands beside your ears, fingers pointing towards your shoulders, elbows bent.
3. Inhale, press into your hands and feet, lifting your hips and chest off the ground, coming into a bridge position.
4. Exhale, pressing more firmly into your hands, straighten your arms as you lift your head off the ground, bringing the crown of your head lightly to the mat.
5. Engage your core and quadriceps, then straighten your legs, walking your feet forward slightly for a deeper backbend.
6. Continue to breathe deeply, maintaining a steady gaze (drishti) at a point between your hands.
7. To exit, bend your knees and elbows slowly, lowering the crown of your head back to the mat before gently lowering your entire back to the ground.

Benefits

• Stretches and opens the front body, including the chest, shoulders, and hip flexors.
• Strengthens the back, shoulders, arms, and legs, enhancing overall stability and support.
• Improves spinal flexibility and alignment, potentially relieving mild back pain.
• Stimulates the nervous system, providing a sense of rejuvenation and energy.
• Encourages mental focus and concentration, promoting a meditative state.