Backward bends that keep you moving forward

Most of our daily activities involve some sort of bending forward, such as lifting the kids, picking up groceries and cooking a meal. Although our bodies are designed for this type of movement, it takes a toll if we don’t bend enough the other way.

1 Lie on the floor with your knees bent and your feet flat on the floor. Place your arms along the sides of your body. On an exhale, press your feet firmly into the floor as you lift your pelvis and interlace your fingers on the floor. Keep your thighs parallel to each other while holding your hips up for 4 to 6 full breaths. To release, separate your hands and gently roll your upper and middle back down, then lower your pelvis to the floor.

2 Lie on the floor, knees bent, with the soles of your feet on the floor near your buttocks, feet hip-width apart. Place your hands alongside your ears, fingers pointing toward the toes. On an exhale, press down through the hands and feet to lift the torso, pelvis and head off the floor. Try to completely straighten your arms, bringing your entire torso into a full arch. To make it easier, walk your feet away from your hands. Take 3 to 5 breaths, then slowly lower to the floor, tucking your chin as you come down.

-- Karen Voight