Ardha Bhujangasana

Execution technique https://www.julianalucky.com/. From the position lying on the stomach, place the palms a little further from the head. With an inhalation, we raise the head and the thoracic region up, avoiding pain in the lower back. We rest our forearms on the floor and pull the mat towards us. We pull the shoulder blades to the spine, and pull the top of the head to the ceiling – do not throw our head back. The buttocks and hips are tightened, the legs are at the width of the pelvis or closer.

Simplifications. If there is discomfort in the lower back, we put our hands further from the body.

Benefit. Opens the thoracic region, increases the mobility of the vertebrae, eliminates the feeling of stiffness in the spine, improves the functioning of the digestive organs.