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BENEFITS: Increases flexibility of the spine. Tones and strengthens the abdominal and back muscles.

CONTRAINDICATIONS: If you have weak wrists or carpal tunnel syndrome, you might like to rest your forearms on some cushions or a low chair.  As with all poses of the week – if something doesn’t feel comfortable – don’t do it.

PRACTICE: Be on all fours making sure that the knees are directly underneath the hips and the hands are underneath the shoulders…. Spread the fingers wide with the thumbs reaching in towards each other. Take a moment to bring awareness to your breathing… The next time you breathe out imagine you are bringing your navel towards your spine and arch up. Then when you breathe in allow the belly to drop creating a downward arch. Be aware of keeping space at the back of the neck and not lifting the head too high.

Carry on arching up on the out breath and arching down on the in breath as long as it feels good for you to do…Finish on an upward arch breathing out….

Come to kneeling and rotate the wrists both ways. Then relax in Child’s posture for a few breaths…


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