Backbend – With
Leg Lifts

OBJECTIVES
● Improves strength and mobility in entire back.
● Strengthens gluteal and hamstring muscles.
● Increases spinal and shoulder stabilization.
● Opens hips, solar plexus, and chest.
● Develops coordination and control.

EXERCISE
● Lying on back, knees bent, feet flat about 6 inches apart and legs parallel.
Flip palms to face down just above shoulders.

● Push into upper body to lift back, pause on top of head.
Keep elbows in line with shoulders, lift hips to the sky by pressing into hands and feet, arching back. Hold.
Keeping hips high, extend one leg to sky, pointing toe. Pause. Lower leg without moving/dropping hips. Repeat other leg.
Start to bend elbows, tucking chin to chest and from back of head roll the body down sequentially to floor.

● Natural breathing.

1-3 times

CUES
● Squeeze tush to lift the hips.
● Straighten arms all the way.
● Drop head.
● Keep weight even in arms and legs.
● Coming up and lowering down smooth and controlled.