30s hold · floor
Feet overhead. Let the spine lengthen.
- Lie on your back with your arms alongside you.
- Lift your legs overhead and support your low back with your hands.
- Lower your feet toward the floor behind your head, as far as is comfortable.
- Keep your neck still and breathe steadily.
Where you feel itUpper backBacks of the legs
Tips: Stop where the shape stays comfortable, and never turn your head while you are in it. Come out slowly, one vertebra at a time. Keep your neck still and your breath steady. Let the weight rest in your shoulders and arms, not your neck.
Easier: Rest your feet on a chair seat behind you, or skip it and hold Knees-to-Chest instead.