Place stack of blankets or firm pillows behind back. Kneel on mat. Separate feet, support weight of body with hands, and lower buttocks carefully between heels onto pillow. Adjust height under buttocks for comfort.
Squeeze knees closer together and stretch feet straight back alongside hips. Lean back and rest lower forearms on pillows. Look straight ahead.
To lengthen lower back, press down firmly on pillows, elongate spine, and lift chest. Concentrate on expanding rib cage with each breath.
To release, sit upright, bend forward, lower forehead onto folded arms, and rest. Sit up and extend legs.
This posture helps improve breathing, and stretches muscles of insteps, front thighs, and chest.
