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• Lie on your stomach with your hands by your torso, palms up.

• Exhale and bend your knees, bringing your feet as close as you can to your buttocks and grab the ankles with your hands.

• Inhale press the pubic bone down, pull the belly in and push the ankles against the hands as you pull with the arms. Lifting the thighs and the chest.

• Press your shoulder blades into your back to open the heart.

• Stay here for a few breaths, breathing into your back body (this position can make it quite difficult to breathe fully).

• On an exhale release your arms, core engaged and come gently lying in a prone position. Lie quietly for a few breaths.

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Strengthens the back

Opens the chest

Helps stretch the front body


Helps ease anxiety

Stimulates organs

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