Push chair securely to wall. Grasp edges of chair seat firmly, or hook thumbs around front edge of seat and place palms on top of chair seat.
Straighten arms and walk feet well back. Position parallel feet 8-12 inches apart. Tighten front thigh muscles, completely straighten legs, and lift buttock bones to- ward ceiling.
Inhale and push down on chair seat to stretch arms and shoulders. Exhale and lengthen entire back away from hands. Breathe normally and descend head and chest.
When back is extended, release, and stand upright.
This pose relieves lower back tension, strengthens arms and back, and stretches hamstring and calf muscles.
