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Step-by-Step Instructions: Starting position: Lie on your back with knees bent, feet flat on the floor, hip-width apart. Heels should be close to your sitting bones. Arms: Place arms alongside your body, palms pressing down. Inhale & lift: On inhalation, press your feet and arms into the mat, lifting your hips toward the ceiling. Engage muscles: Keep thighs parallel and engage your glutes and core. Chest open: Roll shoulders under, bringing the chest up. You can interlock fingers beneath your back or keep palms flat. Hold: Stay for 20–40 seconds (beginners) or up to 1–2 minutes, breathing steadily. Release: Exhale and slowly lower your spine back to the mat, one vertebra at a time
Aarav Mehta
Strengthens back, glutes, hamstrings, and core. Stretches chest, neck, spine, and hips. Stimulates abdominal organs, aiding digestion. Can help reduce symptoms of menopause.