Kneel on mat or blanket. Sit back on heels and widen knees. Bend at hips, stretch torso forward between legs, and rest forehead on mat or pillow.
Press buttocks to heels and stretch arms straight forward to lengthen back. For deeper relaxation, rest arms alongside legs, or relax head on folded forearms.
For lower back relief, have partner place palms on sacrum and gradually press down and back toward feet.
Consciously relax entire spine and chest. Release tension in muscles with each exhalation. Remain in pose until whole body feels relaxed.
This pose relieves lower back tension and teaches conscious relaxation.
