Here is a gentle pose which engages the muscles of the lower back and core, and prepares you for a deeper backbend.
Lay face down on your mat. Inhale and place your hands lightly on either side of your ribcage. On an exhale, use the muscles of your back to lift your head and chest slightly off the floor. Lengthen through your spine, squeezing your shoulder blades firmly together to open your chest. Press your shoulders away form your ears and maintain length through the back of the neck, not allowing your head to drop back. Keep it in line with your spine! There should be no weight in your hands; they are simply resting on the floor for support.
For a deeper backbend, exhale completely as you press your weight down into your palms and straighten your arms to lift your chest and belly off the mat. Contract your abdominal muscles to protect your lower back! Inhale and squeeze the inner thighs together while pressing your shoulders downwards towards the floor. Do not slump your shoulders up by your ears. Exhale and drop the belly and chest back to the floor, releasing into child’s pose for several deep breaths.
Children love this pose! They can hiss like a snake, or pretend to be a seal or a sea lion. Encourage them to make animal noises, and ask questions to help them use their imaginations. What other poses can a snake do? Can they slither on their tummies? What about a rattle snake? How would you move if you didn’t have any arms?
